25 November

Training Session AM (530a)

A. Breath Work (Hold Ladder)

B1. 2k Bike
B2. BB Shrugs
B3. KB Shrugs
B4. Manual Neck ROM
Rest 2m, x3

C. Crossover

D. Mobility


Training Session PM (130p)

A1. Back Squat x8

Rest 10 Seconds

A2. Front Squat x6

Rest 3m, x3
*215 - 225 -235

B. 14m Amrap

200m Row
21 Thrusters (95)
15 Pullups
9 Over The Bar Burpees

200m Row
21 Thrusters (115)
15 Pullups
9 Over The Bar Burpees

200m Row
21 Thrusters (135)
15 Pullups
9 Over The Bar Burpees

200m Row
21 Thrusters (155)
15 Pullups
9 Over The Bar Burpees
3+13 Thrusters (3+15) +5 From Last Year

C1. KB S/L DL
C2. KB Crossbody DL