Monday, November 13th 2023

WARM UP – PVC or barbell

6x :10 on, :10 off

Iso squat hold,

choice b/t overhead squat w/ PVC or back squat w/ barbell

into

10/8 Cal Bike Sprint or Ski

MOVEMENT/MOBILITY – heavy band, wall, pull up bar

*grab heavy band

:30/:30 Banded shoulder mobilizations fwd and bwd

1:00 band assisted Butterlfy (lay back on floor)

8 yoga push ups

6 Pushups

:10 hanging hollow hold + 5 kip swings

:15 hanging knee raise iso + knee extensions (one or both knees at a time)

10 kipping lat activations (kip swing, pushing pull up bar as far in front of you as possible in hollow)

PRIMER – barbell

3x :10 eccentric bench press + 20 bottom half pulses (chest to half way up)

STRENGTH

E2M x 3

3 Bench Press @ 75-85%

then

E2M x 3

15 Bench Press @ RPE 6-7

GET FIT

AMRAP – 5

3-6-9-12-15….

Thruster @ 95/65

TTB

2:00 rest

AMRAP – 5

4-8-12-16…

Thruster @ 75/55

Lateral Burpee over bar

*score is total reps between the 2 AMRAPs