Monday November 20th

Nov. 19

SKILL
TEMPO BACK SQUAT
3 - 3 - 3 - 3 - 3
@75-78% 1RM
Tempo = 4 Seconds Down
Between Each Set:
1:00 Plank
8-10 Ring Dips/Box Dips

WOD
3 ROUNDS:
750/500m Row or Ski OR 45/35 Calorie Bike
20 Burpee Box Jump Overs
20 Wall Balls

D - Choose
F - 24/20”, 20/14
P - 24/20”, 30/20

SWEAT
AMRAP 12
4 Sled Pushes
16 Single Arm Power Clean + Lunge
32 Sit Ups

STRENGTH
DEADLIFT
10 - 8 - 6 - 4 - 2

Ashley Mathewson

Tuesday November 21st