Thursday- November 2nd

*Weekly Warm-Up: 10 min. Cap

A. (EVERYONE) Three sets of: *Back Squat x 8-10 reps @ 3011 Rest 45 seconds *Single-Arm DB/KB Row x 8-10 reps each arm @ 2111 Rest 45 seconds *Supine Leg Lowering x 10-15 reps @ 3011 (lower back remains in contact with the floor) Rest 45 seconds

B. For Time:

Row 1000 Meters

immediately followed by…

Five rounds of:

10 Overhead Squats (115/75 lbs)

15 Pull-Ups

C. Cool-Down:

2 Rounds NFT (NOT FOR TIME):

*SLOW 100m row

*Lunge w/elbow drop x10

*10 PVC Pass-Throughs

Stretch/Roll out for 60 seconds each

*Deltoids

*Hips

*Glutes

*(Optional) Additional Strength Cycle: (To be peformed before A. or after C.)

Five sets of: Snatch x 1.1.1 @80% of 1RM (rest 10 seconds between singles) Rest 2-3 minutes between sets