Tuesday November 5th

FIT

LIFT / SKILL

E:90 x 8 (12:00)
alternating between:
1) 14[7/7] Single Arm Kneeling "Bottoms Up" Kettlebell Press
2) 1-3 Rope Climbs / Footwork

Start very light and encourage SLOW and CONTROLLED pressing without letting the KB turn and fall onto forearm

D - Footwork Practice / Rope Pulls / Ring Rows / Alternating DB Bent Over Rows
F - Working on Efficiency (Less pulls to get to the top)
P - Legless / L-Sit / Weighted(vest)

WOD

EMOM 18 - FGB Style
1) Wall Balls
2) Box Jumps
3) Toes to Bars
4) Hand Release Push Ups
5) Double Unders
6) Rest

*All for max reps

D - Choose weight, plate jumps, Knee ups/V ups single unders
F - 20/14, 24/20"
P - 30/20, 30/24"

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BURN

SWEAT

EMOM 16
1) 15 American KB Swings
2) 15 KB Deadlifts
3) 15 Push Ups
4) 10 Skater Jumps

CORE

5 SETS:
21s DB Bicep Curls
14 Seesaw Press