November 21, 2017

11/21/17

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

20 Supine Hip Bridges
10 Broad Jumps
10 Vertical Jumps
20 Alternating Cossack Squats
**Squeeze hard on bridges, and each jump try to go harder then the previous
Weightlifting
Back Squat (5 sets of 10)
Every Other Min for 10 Min
10 Backsquats
**50-60% 1 RM
**Focus on smooth lifts with good form, strive to keep diligent as this one begins to burn big time!!! Try to get all 50 reps, but if you have to shave a few reps in the middle to save form do it!
Metcon
Metcon (Time)
For Time: (20 Min cap)
Row 1000 M
50 Situps
40 Wall balls 20/40#
30 Toes To Bar
20 HSPU
10 Muscle Ups or Man Makers

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