Tuesday, November 7th 2023

WARM UP – rower

2:00 row or Bike

50′ burpee broad jumps

MOVEMENT/MOBILITY – DB

*grab 1 DB

50′ OH carry

50′ suitcase carry

50′ bear crawl

10 OH tricep extension

10 supine DB pullovers

:45 v-sit

:30 downward to upward dog flow

:45 pigeon / side

:30 calf stretch / side

:30 anterior tib raises

PRIMER – bike, PVC jump over setup

9/6 cal bike sprint + 3 PVC jump overs @ workout height

SKILL WORK

12min FLOW @ easy pace

:30 Sorensen hold – hug plate if possible

6/6 Pistols or Single Leg Step Downs

:30 HS Hold or 20-40′ HS Walk

METCON

For Time (18 min CAP)

3 x

15/12 cal echo

15 V-Ups or GHD sit ups

15 PVC jump over @ 24″/20″

2:00 rest

3 x

15/12 cal row

15 TTB

10 Single Arm devil press @ 50/35

NOTES Pick a pace from the start you feel like you can maintain. Nice and steady across.

SCALING GHD sit ups – 20 ab mat sit ups TTB – toes to air or knees to chest