Thursday, November 16th 2023

MOBILITY

3 Way Banded Hamstring Stretch

1:00/1:00 Spiderman

:45/:45 Pigeon

SWEAT DAY!!!!

0:00 – 9:00

Every 3 Minutes x 3 Sets

1:00 Machine (moderate pace)

15 Banded Good Mornings

10 Air Squats

5 Inchworms

9:00-10:00 Rest

10:00-25:00

AMRAP x 15

30/24 Cal Machine or 400m Run

20 Walking Lunges (farmer hold)

10 DBL DB Hang Snatches

25:00-27:00 Rest

27:00 – 35:00

Every 2 Minutes x 4 Sets

1:00 Wall Sit

right into

15 Jump Squats

35:00-36:00 Rest

36:00 – 42:00

EMOM x 6

:50 Sit Ups

:40 Plank

:30 Flutter Kicks

*score is rounds plus reps of AMRAP