Wednesday, November 15th 2023

WARM UP – bike

20/15 cal bike

7/5 cal bike sprint

MOVEMENT/MOBILITY – MB, barbell

10 MB cleans

1:00 t-spine extension on MB

:30 spider-man stretch, back foot elevated on MB

20 MB Russian twists

:20 plank w/ hands on MB

:20 plank w/ feet on MB

*grab barbell

2x (once w/ empty bar, once w/ light weight)

10 wide grip bent over rows

5 back squats, :05 pause in hole

PRIMER – DB

8 goblet squats @ workout weight

1 Wall Walk

STRENGTH

EMOM x 10

2 Back Squats

:01 pause in hole every rep @ 60-70%

*focus on strong position in the bottom of the whole more than building super heavy

METCON

EMOM x 18

:30 Max Goblet Squat (70/50)

:30 Max Cal Bike

:30 Max Wall Walk (Rx+ HSW/ 10 ft = 1 Rep)

*score is total reps

*lots of rest here so look to push the pace during the working portion.

*on goblet squats really try and load posterior chain and not dump into quads