Monday, November 6th 2023

WARM UP

10/8 Cal Row

8 sprawls

10/8 Cal Row

8 strict burpees

10/8 Cal Row

8 burpees

MOVEMENT/MOBILITY – light band, box, pull up bar

*grab light band

8 band pull aparts

8 overhead band pull aparts

8 banded upright rows

8 banded shoulder press

2/2 shoulder CARs forward + backward

20 arm swings

*grab box

3/3 slow step ups + 3/3 single leg touchdown squats + 3 box jumps

5/5 slow single leg glute bridges, feet on box

8/8 leg swings side to side + front to back

2x :05-:10 hanging partner t-spine opener

5 kip swings + 5 kip swings w/ hip pop

PRIMER – barbell

8 plyo push ups

12 empty barbell bench press as fast as possible

STRENGTH

E2M x 6

3/3/3/1/1/1 Bench Press

Start @ 60% and build to heavy single

*:20 Hollow Hold or GHD Hold between sets

GET FIT

For Time (13min CAP)

50 Wall Balls (20/24)

20 Strict Chin Ups (Rx+ 20 BMUs)

50 DB Snatch @ 50/35

20 BBJO @ 24/20″

COOLDOWN 1k Row or 800m Run at easy/moderate pace

NOTES Short workout, be aggressive from the start. BMU or chin ups will have several breaks and thats OK.

SCALING Banded strict chin ups If you have BMUs but 20 is to much volume, hit 2-3 sets and the finish with chin ups