November 28, 2017

11/28/17

Warm-up
1/2 Tabata Doubles or Singles
1/2 Tabata Burpees
1/2 Tabata Doubles or Singles
1/2 Tabata Walking Lunges

5-4-3-2-1
Box Jumps (Agressive)
Barbell 1 and 1/4 Back Squats
Weightlifting
Back Squat (EMOM 10x2)
EMOM 10
2x 1 and 1/4 Back Squats
**Descend below parallel, agressivly return to just above parallel, return below parallel and complete squat
Metcon
Metcon (3 Rounds for calories)
3 Rounds for Max Calories
4 Min AMRAP
20 Russian KB Swings 53/44#
30 Wallballs 20/14#
Max Cal Row
**Rest 3 Min and repeat for 3 rounds

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