Thursday, November 2nd 2023

MOBILITY

1:00 Straddle Stretch

:45/:45 Pigeon Stretch

:30 Cat/Cows

10 Dead Bugs

:30 Dead Hang

10/10 Leg Swings

:30 Squat Hold

SWEAT DAY!!!

0:00-9:00

1. :45 Cal Machine @ Moderate Pace

2. 15 Air Squats

3. 15 Hollow Hold Crunches (nice and controlled)

9:00-10:00 Rest

10:00-34:00

AMRAP 10

20 Overhead Plate Reverse Lunges (15 to 35#)

10 Burpees

20/15 Cal Row

10 Burpees

Rest 2:00

AMRAP 10

20 DB Clean and Jerks (1 DB, split 10 and 10)

10 Cal Bike

20 DB Hang Snatch (1 DB, split 10 and 10)

10 Cal Bike

*score is total reps in both AMRAPs added together

34:00-36:00 Rest

36:00-39:00

AMRAP x 3

Plank Hold

*score is total time accumulated in Plank during the 3 minutes