Thursday November 28th

FIT

LIFT / SKILL

DEADLIFT
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

21 - 15 - 9
Box Jump Overs
Ring Dips
*After each round
25ft Handstand Walk OR 3 Wall Walks

--Rest as Needed--

CORE BUY OUT
4 SETS:
20 Bicycles
20 Alternating Supermans

D - Box Dips / Hand Release Push Ups
F - 24/20"
P - 30/24"

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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

PARTNERS
5 SETS:
8-10 Cal Bike Sprint
Immediately into 10 Jump Squats
*Rest While Partner Goes then Switch