Wednesday November 27th

FIT

WOD

EMOM 16
Min 1) 15/12 Calorie Row
Min 2) 6 Devils Press
Min 3) 12/10 Cal Bike or Ski
Min 4) 16 DBL DB Front Rack Lunges

--Rest 2:00--

Row and bike should take about 50sec, DP and Lunges should take 30-40sec

D - Choose weight
F - 35/20s
P - 18/15 Cal Row, 50/35s, 15/12 Cal Bike

3 ROUNDS:
12 Heavy Russian KB Swings
12 Strict HSPUs
12 KB Goblet Squats

--Rest 1:00--

3 ROUNDS:
12 Toes 2 Bars
12 DB Push Press
12 Pistols

D - Choose weights, Pike Push up, Knee up, Air Squats
F - 50/35, 35/20s
P - 70/50, 50/35s

---

BUILD & BURN

BUILD

UPPER BODY

A) 3 SETS:
6 Barbell Bent Over Row
10 Bent Over DB Reverse Flies
10 Bent Over Y-Raises

B) PUSH PRESS
6 - 6 - 6

BURN

EMOM 12
1) :45 Burpees
2) :45 DB Push Press
3) :45 Box Jumps
4) Rest