Monday November 18th

FIT

LIFT / SKILL

BACK SQUAT
6 - 6 - 6 - 6

--Rest 2:00 btwn--

WARM UP: Start with 2-3 sets of 6 at low-moderate exertion (50-65%)
WORKING SETS(4x6): 70-80% 1RM

WOD

21 - 18 - 15
Any Machine Calories
Push Press
Box Jumps

--Rest as needed--

CORE BUY OUT
3 SETS:
12 Weighted Dead Bugs
24 Hollow Flutter Kicks
12 Supermans

D - Choose weight/height, Step ups/Plate Jumps
F - 95/65lbs, 24/20in
P - 115/75lbs, 24/20in

*Pick a challenging weight you can fight for unbroken or no more than 2 sets on each round

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BUILD & BURN

BUILD
UPPER BODY
START OF 4 WEEK PROGRESSION
WE WILL BE DOING THE SAME LIFTS

BENCH PRESS (DBs or Barbell)
8 - 8 - 8

LAST 2-3 REPS SHOULD BE A CHALLENGE
REST AS NEEDED TO FULLY RECOVERY BTW SETS

THEN
3 SETS
20 Alternating Seated Bicep Curls
MAX Push Ups

REST AS NEEDED TO FULLY RECOVERY BTW SETS

BURN
4 SETS
10/8 Calorie Bike Sprint
4 Devils Press (choose a heavier than normal weight)
—Rest 2:00—

*Work should take 1:30 max.
All out sprint then recover.
If bike is taking longer than
1 min, scale down.