Tuesday November 26th

FIT

LIFT / SKILL

BENCH PRESS
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

AMRAP 12
48 Double Unders
12 Hang Power Snatches
4 D Ball Over Shoulder
2 Rope Climb

--Rest as Needed--

CORE BUY OUT
3 SETS:
10/side KB Side Bends
10 KB Weighted Glute Bridges
20 KB Russian Twists

D - 96 Singles, Choose weight, 4 Rope Pulls
F - 95/65, 100/70
P - 115/75, 150/100, 1 Legless + 1 Regular

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BUILD & BURN

BUILD

LOWER BODY
A) BACK SQUAT
6 - 6 - 6

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

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

BURN

BUY IN
15-20 Cal Row
(No more than 1:30)

15 - 12 - 9
DB Power Cleans
DB Front Squats

BUY OUT
15-20 Cal Row