November 7th

Warm up-

400 m Run

10 Walkout + 2 Push -ups

20 PVC Passthroughs

10 PVC Figure 8’s (each way)

10 Burpees

200 m Run

-2min Rest-

Workout

3 Rounds

BB Thrusters (75/55) * 15 reps

Knees to Chest * 15 reps

Rest 3mins then….

3 Rounds

 OH Squats (65/45) * 15 reps

Burpee Over the Bar * 15 reps

Accessory Work

4 Sets of:

Dumbbell Floor Press * 12 reps

Rest as Needed

Pronated Wide-Grip Strict Pull ups * Max Reps(use band if needed/ or Max Ring Rows)

Rest as Needed

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