23
Nov
Monday
SKILL
Tabata Mash
:20 ON / :10 OFF
** Jumping Jacks
** Mountain Climbers
** Wall Ball
** Walking Lunges
—- Perform all 4 movements = 1 round x 4 rounds —-
STRENGTH
Back Squats (90% + 10lbs)
5 @ 50%
5 @ 60%
5@ 65%
Working Sets
3 @ 70%
3 @ 80%
3+ @ 90%
WOD
EMOM for 21 min
Min 1 = 5 HSPU + 5 Burpees Over BB
Min 2 = 5 Burpees Over BB + 10 Pull Ups
Min 3 = 12 Front Rack Reverse Lunges (155/105)
L1 = Min 1 = 5 HR Push Ups / Min 2 = Banded Pull Ups x 8 reps / Min 3 = 105/65-55
L2 = Min 1 = 3 Wall Climbs / Min 2 = 7/5 Pull Ups / Min 3 = 135/95