Tuesday November 19th

FIT

LIFT / SKILL

BENCH PRESS
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

FOR TIME:
100 Double Unders
20 Pull Ups
20 Burpee Over Bars
10 Power Cleans @ 75%
20 Burpee Over Bars
20 Pull Ups
100 Double Unders

D - 200 Singles, Banded/Seated PUs
F - As Written
P - Chest to Bar PUs

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BUILD & BURN

BUILD
LOWER SQUAT
START OF 4 WEEK PROGRESSION
WE WILL BE DOING THE SAME LIFTS

BACK SQUAT
8 - 8 - 8

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

3 SETS
8/side DB Step Ups
6 Single Leg Squat to Back

3 SETS
15/side Banded Fire Hydrants
15/side Clam Shells

BURN
STATIONS
3x :30 on :30 off at each station
1. Battle Ropes
2. Burpee Box Jumps
3. Ball Slams
4. Jump Squats