Tuesday November 21st

FIT

SKILL
4 SETS FOR QUALITY:
5 Tempo HSPUs / Tempo Seated Press
5 Deficit HSPUs / Deficit Push Ups
20 Plank Shoulder Taps

Rest as needed between sets

Then…
5:00 Practicing Double Unders / Crossovers / Skipping

WOD
EMOM 16
1) 18 Ball Slams
2) 40 Double Unders
3) 4 Sled Push Sprints
4) 16 Back Rack Lunges

D - Choose weight, 80 Single Unders
F - 20/15, 75/55
P - 35/20, 95/65

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BURN

SWEAT
EMOM 16
1) 10 DBL DB Box Step Overs
2) 15 Ring Rows
3) 15 Ball Slams
4) 30 Russian Twists

STRENGTH
4 SETS:
12 Seated DB Strict Press
12 Bench Press