Wednesday- November 1st

*Weekly Warm-Up: 10 min. Cap

*PVC Warm-Up

*Hip Mobility Circuit

*Quad Pulls

*Floor Touches

*GROUP 5MIN AMRAP:

- 3 Burpees

- Bear Crawl (down)

- 6 Cossack Squats

- Side to Side Hops (back)

A. WOD

Three Sets for Max Reps of:

*60 seconds of Wall Balls(20/14 lbs) 60 seconds of Rest *60 seconds of Power Cleans (135/95 lbs- Masters 115/75 lbs- substitute KB Swings if needed) 60 seconds of Rest *60 seconds of Box Jumps (24″/20″) 60 seconds of Rest *60 seconds of Push- Ups 60 seconds of Rest

B. Cool-Down:

2 Rounds NFT:

*SLOW 100m Row

*High Kicks

*Inchworms x5

C. (Optional Core Work) 3 Sets of:

3 Way Plank (45 sec. each)

15 V-Ups

30 Russian Twists (weighted)

D. Stretch/Roll out for 60 seconds each (ask your trainer if you don't know how to stretch these muscles, or don't know what they are!)

*Hamstrings

*Traps

*Pecs

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