Thu Nov 6

EMOM x 10:
15/12 Cal Machine Sprint (or 5 x 50’ Shuttle Sprints)

15 Min AMRAP:
10 Burpee Broad Jumps
6 x 50’ Farmers Carry @ 50/35
400m Bike

Warm-up
2 Sets:
10 Alternating Curtsy Lunges
10/10 Side Plank Rotations
10 Cal Echo Bike
5 Inchworms

8 Min AMRAP:
20 Skater Jumps
10/10 Pallof Press + Rotation
10/10 Kettlebell Windmills

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Thursday Weightlifting
1 Power Snatch + 1 Hang Power Snatch: 6 Sets @ 70%

1 Power Clean + 1 Jerk Dip + 1 Jerk: 6 Sets @ 70%

Bent Over Plate Flys: 3 x 12 building

Plate Lu Raise: 3 x 12 building

Wall Sit: 3 x Max Hold