November 8th

Warm-up

400 M run

Dynamic Wall Movement:

  • Wall Squats x 20
  • Leg Swings Front to Back / Left to Right x 10 each
  • Wall Hip Roll Fwd / Back x 10 each
  • Wall Donkey Kicks x 10 each
  • Wall  Single Leg Good Morning x 10 each
  • Wall Tree Touches x 20
  • Wall Arm Circles * 20 (each way)

Workout

12 min Build find 1rep Max Deadlifts

6-5-4-3-2-1-1-1-1

Rest as needed

Metcon:

200 Jump Ropes

60 Ring Rows

30 Seated DB Press

100 Jump Ropes

30 Ring Rows

15 Seated DB Press

Then….

for completion

400m Farmers Walk

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