November 13, 2017

11/13/17

Warm-up
2 Rounds
5 Hindu Pushups
5 Inch Worms
:30 Sec Down Dog
10 C and Ds

Row 500m
10 Box Jumps **Jump as hard as possible, take a breath or two between aggressive jumps
15 Jumping Barbell Good Mornings
20 Jumping Barbell Back Squats
Weightlifting
Front Squat + Back Squat
EMOM 4
3 Front Squats (Building)
Immediately
EMOM 4
3 Back Squats (Building)
**Goal is to use same weights as last week with less rest between sets
Metcon
Metcon (AMRAP - Reps)
8 Rounds
:20 Sec Air Squats
:10 Sec Rest
:20 Sec Double Unders
:10 Sec Rest
**Rest 2 Min
Tabata Hollow Rocks

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