Monday November 13th

Nov. 12

SKILL
TEMPO BACK SQUAT
3 - 3 - 3 - 3 - 3
@73-75% 1RM
Tempo = 6 Seconds Down
Between Each Set:
1:00 Plank
20 Empty Bar Bicep Curls

WOD
30 - 20 - 10
Ring Dips
Deadlift

D - Choose
F - 135/95
P - 185/125

SWEAT
EMOM 15
1) :45 Max Cal Bike
2) Max KB Goblet Squats
3) Rest

STRENGTH
5 SETS:
2 Deadlifts
12 Curtsey Lunges

Ashley Mathewson

Tuesday November 14th