Wednesday, November 23rd 2022

WARM UP

500m Row

Into

3 Sets w/ empty bar

-5 Deadlifts

-5 Air Squats

-5 Burpees

-5 Thrusters

then,

Coach Led Barbell Warm Up

STRENGTH

Every :90 x 7 Sets

2 Squat Cleans

1 Front Squat

GET FIT

16-12-8 Thruster @ 95/65#

Sumo Deadlift High Pull

2:00 rest .

8-12-16 Thruster @ 75/55#

40 Double Unders

15min CAP