November 8th


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)


12 min Build find 1rep Max Deadlifts


Rest as needed


200 Jump Ropes

60 Ring Rows

30 Seated DB Press

100 Jump Ropes

30 Ring Rows

15 Seated DB Press


for completion

400m Farmers Walk


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