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Thursday 11/8/2018

Warmup:

500 m row or 400 m run

Mobility:

CS/Dynamic stretch

B warmup:

50 partner Pullovers

partner burpees, alternate single burpees with partner for 30 seconds, 30 seconds rest for 5 rounds

Workout Warmup:

9 min alternating EMOM

10 DB curls

10 GHD situps

10 Tricep box dips.

Workout:

15 min Amrap

20 Wall Balls (20/14)

20 KB Swings (24/16kg)

20 SDHP w/KB

200m Row

Endurance:

20 min Amrap

20 Wall Balls (20/14)

20 KB Swings (24/16kg)

20 Russian Twists (25/15 bumper)

200m Row

Lift and Skill:

make up a lift and skill you missed this week

Earlier Event: November 7
Wednesday 11/7/2018
Later Event: November 9
Friday 11/9/2018