Monday November 25th

FIT

LIFT / SKILL

BACK SQUAT
5 - 5 - 5 - 5

--Rest 2:00 btwn--

WARM UP: Start with 2-3 sets of 5 at low-moderate exertion (55-70%)
WORKING SETS(4x5): 73-83% 1RM

WOD

TABATA (:20 ON / :10 OFF x 8)
For Max Calories on any Machine
(They should be PUSHING HARD for the 20sec)

--Rest 2:00--

DEATH BY...
Wall Balls
(2 REPS + 2 Each Minute)

EMOM
1) 2 Wall Balls
2) 4 Wall Balls
3) 6 Wall Balls
etc...

D - Choose
F - 20/14
P - 30/20

---

BUILD & BURN

BUILD
UPPER BODY

A) BENCH PRESS (DBs or Barbell)
6 - 6 - 6

B) 3 SETS
20 Alternating Seated Bicep Curls
MAX Ring Rows

BURN
4 SETS
250m Ski
10 Slam Ball/D Ball Squats (Heavy)
2 Shuttle Sprints (There & Back = 1)
—Rest 2:00—