Monday 11.28.22

WARMUP

10 min AMRAP

1 min cardio

10 plate thrusters

10 halos

10 world’s greatest

6 Samson Lunges

3 inchworms

3 burpees

Then…

3 min Coach’s Choice

STRENGTH

Back Squat

5-3-1-3-5 @ 70-80-90-80-70%

Bulgarian Split Squats

4x5each

*Superset. Rest as needed. If you are struggling with the superset, go down in weight for the split squats or do less sets of the split squats.

WOD

EMOM x 10

Min 1: 15 Burpees

Min 2: 15 Wallballs (20/14)

Rx+: add 1 Rep to each movement every minute

Rx: completes all work on time every min

Fit: AMRAP 10 min

OPTIONAL POST WOD

Tabata (4 min, :20 work/:10 rest)

Russian Twists

Mountain Climbers