Monday, November 7th 2022

WARM UP

“The Warm Up”

and

“Midline Warm Up”

into

2 Sets w/ Hip Circle

-5 Kang Squats

-10/10 Half Circles

-15 Glute Bridges

then

-10 Empty Barbell Squats

w/ First weight on bar

into 5 Reps 32X1

STRENGTH

E2M x 3

3 Back Squat @ 78 – 87%

E2M x 3

1 Back Squat @87 – heavy single

*building to a heavy today.. if positions start to breakdown coaches will stop you at that weight

GET FIT

For Time

15-12-9-6-3 Front Squat @ 115/85 (Rx+155/105)

BF Burpee

12min CAP

*all out sprint today