November 16th

Warm-up 

Building run

PVC passthroughs 20reps

Around the world 10each way 

Goodmornings 20 

1/2 or 5 pound plate 

3 round 10 reps each movement 

Lateral 

diagonal

Frontal

A.
Every minute, on the minute, for 16 minutes:
Push Jerk x 1 rep

Build over the course of the 16 sets, to today’s heavy 1-RM.

B.
Three rounds for time of:
300 meter run
10 Ground to Overhead
20 Knee Raise
30 Wall Ball Shots

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