Monday- November 6th

Weekly Warm-Up: 10 min. Cap

*PVC Warm-Up

*Hip Mobility Circuit

*Row for reps:

- 212m= Air Squats

- 321m= Burpees

*High Kicks

*Samson Lunges

*Inchworm x5

*Hindu Push-ups x10

*Iron Cross x10

*3 touches x5

*Huggers/Skiers x10

A. (EVERYONE- Max Week!)

Pick one movement and take 15-20 minutes to build to today's 1RM:

*CLEAN

or

*FRONT SQUAT

B. Every 5 minutes, for 15 minutes (3 sets) for times of: 30/20 Rowing for Calories 9 Power Cleans (135/95 lbs- Masters 115/75 lbs)

(Post times for all three sets – e.g., 1:36/1:44/1:57)

(substitute heavy KB SWINGS for POWER CLEANS if needed)

C. Cool-Down:

3 Rounds NFT (NOT FOR TIME):

*SLOW 100m Row

*Quad Pulls (down)

*Floor Touches (back)

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!)

*Glutes

*Traps

*Quads

D. Skill Work (Optional- to be performed before A or after C)

3 Sets of: *Pull-up practice x 60 seconds (strict, negative, weighted, or kipping practice) Rest 60 seconds

*Double-Under Practice x 60 seconds

Rest 60 seconds