November 10th

Warm up

400m Run

10 3 point touch

20 Good mornings

20 squats

20 Hamstring pumps

20 Rocking lunges

Workout

12 min Build find 1 rep Max Font Squat

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

Rest as needed

Metcon

Partner Alternating

40-30-20 for time

Rowing for Calories – Partner 1

Burpees till Partner 1 is done then Switch

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