Tuesday, November 30th, 2021

Coach led warm up

Mini band warm up

Then,

2 Sets:

:30 Doorway Stretch / ea. Arm

:30 Cat Cow Stretch

:30 Scorpion Stretch

Part B

2 Sets

:30 Row (moderate pace)

10 Bent Over T-Raises (5-10# plates)

10 Standing Snow Angel’s (5-10# plates)

10 burpees

Then,

5 min to work up weights for front squat ladder

Strength

Lifting – A

Front Squat Ladder

3 Sets on Emom time frame

4 Front Squats (185/125#) 55% of 1rm

3 Front Squats (225/155#) 70% of 1rm

2 Front Squats (255/175#) 80% of 1rm

1 Front Squat (275/195#) 85% of 1rm

– Rest 3:00 between sets

Post total weight for ea. set to wodify and Whiteboard

(*i.e. if you did whole set at Rx weights score = 940lb/650lb if you did less weight post the sum for ea. set)

Lifting – B

4 rounds:

10 GHD Back Extensions or super man

5 Kang Squats (45/35#)

Lifting – C

3 rounds:

15 DB Pullovers

30 Weighted Sit-ups (30/20)

Recovery

3 Sets:

:30 Alternating standing Figure 4 Stretch

:30 Standing Hamstring Stretch / ea. Side (heel on plate)

Extra credit (optional)

4 Rounds For Time:

25/18 Calorie Row

25 Push-ups

Post time to Wodify and Whiteboard