Monday- November 5th

Weekly Warm-Up: 10 min. AMRAP

Mobilize - Passthroughs

100m Row

10 Push Ups

100m Row

10 Wall Squats

100m Row

10 Good Mornings

100m Row

+ Today's Warm-up Movements:

*Couch Stretch x :30 each

*KB Windmills x 6 each side

A1. Strict Press 4 x 3 @ 90%

A2. Banded Face Pulls x :45

B. “Nick”

AMRAP 20:00

10 Thrusters (115/75)

30 Calorie Row

16 Chest to Bar Pull-Ups (Pull Ups, Jumping Chest to Bar Pull Ups)

C. Buy-out

Overhead Tissue Smash x 2:00 each side

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