Thursday November 21st

FIT

LIFT / SKILL

DEADLIFT
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

EMOM 20 - FGB Style
1) Bike Calories
2) KB Swings
3) Dbl DB Front Rack Step Overs
4) Strict HSPUs
5) Rest

*All for Max Reps

D - Choose weights, Pike/Z-press
F - 35/25[KB], 35/20s[DBs]
P - 50/35[KB], 50/35s[DBs]

---

BUILD & BURN

BUILD

LOWER PULL
A) ROMANIAN DEADLIFT
5 - 5 - 5
TEMPO : 31X1

B) 3 SETS:
20 DB Hip Thrusts
20 Farmers Weighted Calf Raises

BURN

AMReps 2:00 x 4
10 Burpees
Max Effort DB Thrusters

—Rest 2:00 between sets—