Friday- November 10th

Weekly Warm-Up: 10 min. Cap

A. Four Sets of: Single Arm Overhead Press x 8-10 reps each arm Rest 2-3 minutes

B. 10 Min. AMRAP 10 Push Presses (RX 95/65 - RXM 75/55)

10 Alternating Overhead Reverse Lunges (95/65 - RXM 75/55)

10 Burpees Over the Barbell

(substitute OH Lunges with Farmer Carry KB Lunges if needed)

C. Cool-Down:

2-3 Rounds NFT:

*Side Shuffle

*Butt Kickers

*Lunge w/elbow drop

Stretch/Roll out for 60 seconds each

*Deltoids

*Quads

*Hips

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

Every 90 seconds for 3 sets of each: Station 1 - Reverse Snow Angels x 20 reps (slow & controlled) Station 2 - Bottom’s Up Kettlebell Carry x 25 yards each arm

Station 3 - Plank to Elbows x 20