Thursday, November 9th 2023

WARM UP

Flow through for 8 Minutes

-10 Cossack Squats

-8 Cal Machine of choice

-6 Inchworms

-4 Burpees

then,

-Couch Stretch

-Box Pigeon Stretch

-Scorpions

-Spiderman Hold

SWEAT DAY!!!

AMRAP x 30 Minutes

50/40 Cal Bike

20 Box Step Overs (Bodyweight)

50/40 Cal Row/Ski

20 American KB Swings

* looking for a steady mover today. Use box step overs as active recovery. Choose paces on the machine that you can hold for all 30 minutes.

FINISHER

Break Up However

-50 Barbell Curls

-50 Barbell or DB Skull Crushers

-50 Ring Rows