Monday November 6th

Nov. 5

SKILL
TEMPO BACK SQUAT
3 - 3 - 3 - 3 - 3
@70% 1RM
Tempo = 6 Seconds Down
Between Each Set:
1:00 Plank
20 Empty Bar Bicep Curls

WOD
AMRAP 20
8 Pull Ups
16 Pistols
8 HSPUs
16 Front Squats

D - Choose weight, seated/banded pull ups, pike or seated db press, jump squats/alt lunges
F - 75/55
P - C2B, 95/65

SWEAT
AMRAP 12
10 Calorie Row / Ski
15 Sit Ups
20 KB Sumo Deadlift High Pulls

STRENGTH
5 SETS:
4 Deadlifts
20 DBL DB Walking Lunges

Ashley Mathewson

Tuesday November 7th