Thursday November 7th

FIT

LIFT / SKILL

E:90 x 8 (12:00)
alternating between:
1) 14[7/7] Single Leg Hip Thruster (Barbell)
2) 5-10 Toes to Bars

*Can use benches or soft boxes for these
D - Bodyweight or Dumbbell

D/F - Working on Beat Swing Strength ("Push Down on the Bar")
Beat Swing, Knee Up, Beat Swing, Knee up
Knees to Chest
Tighten the Kip
Toes to Rings
Alternating T2B

P - Aiming for 15-20 Reps

WOD
10 ROUNDS:
8 DB Snatches
4 Bar Facing Burpees
2 Squat Cleans

D - Choose weights
F - 35/20, 135/95
P - 50/35, 185/125

--Rest as Needed--

CORE BUY OUT:
FOR QUALITY
50 Sit Ups
50 Russian Twists
50 Banded Dead Bugs

(WOD Time Cap: 15:00)

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BURN

SWEAT

EVERY 3:00 x 5 (15:00)
10 DB Bench Press
10 Ring Rows / 10 DB Bent Over Rows
10 Burpees

STRENGTH

4 SETS
10 Hanging Knee Raises / V Ups
:45 Plank with Alternating Single Arm Reach Outs
10 Tuck Ups