Thursday - November 16

**If you do not know how to bail out of a back squat, ask a trainer to show you.**

A. strength (15 mins.)

*back squats 5x3 (warm up with lighter set, then all working sets at same weight)

*shoulder press 5-5-3-2-1-1-1 (increase weight as able)

B.

7 rounds

*7 wall balls 20/14 M14/10

*7 KB swings 50/35 M45/30

*7 MB sit-ups 20/14 M14/10

*30 second rest