Wednesday November 13th

FIT

WORK IT WEDNESDAY

A) RETEST
2K ROW
or
1Mile RUN
or
100 CALORIE BIKE (New Test)

--Rest 2:00--

--Rest 2:00--

B) 2 ROUNDS:
30 Box Jumps
30 KB Swings
3 Wall Walks

--Rest 2:00--

C) 2 ROUNDS:
30 Thrusters
30 Burpees
3 Rope Climbs

D - Choose Weight, Step Ups, Inchworm+2 Push Ups, 6 Rope Pulls/20 Ring Rows
F - 24/20", 50/35[KB], 75/55
P - 24/20", 70/50[KB], 95/65, Legless Rope Climbs

---

BURN

SWEAT

EMOM 16
1) 10 Double DB Snatch
2) 5-8 Burpee Box Jumps
3) 10 DB Deadlifts + 5 Hang Power Cleans
4) Rest

CORE

4 SETS
12 Straddle Leg Lifts
10/side Side Bends
:30 Hollow Hold