Thu Nov 27

Every 3 Mins x 4 Sets:
8/8 Single Arm Supported Bent Over Rows
8 V-up + Roll + Arch Up + Roll
12 Push-ups
Light effort cardio in time rem.

2 Min Cardio
1 Min Child Pose Lat Stretch
1 Min Cardio
1 Min Scorpion Rotations
1 Min Cardio
1 Min Banded Chest Stretch

Every 4 Mins x 2 Sets:
10 Dumbbell Curl To Press
10 Seated Leg Lifts
10 Arch Ups
10 Jumping Air Squats
Moderate effort cardio in time rem.

12 Min AMRAP:
12 Dumbbell Push Press
12 Box Jumps
12 Toes to Dumbbells

---

Thursday Weightlifting
Complex: Snatch Grip Deadlifts, Low Hang Power Snatches, and Snatch Balances : 1 @ 57%, 1 @ 57%, 1 @ 62%, 1 @ 62%, 1 @ 67%, 1 @ 67%

Behind-the-Neck Jerk + Jerk : 4x2 at 70% 1RM