Wednesday- November 6th

Weekly Warm-Up: 10 min. AMRAP

+ Today's Warm-up Movements

*Quad Pulls x 10 each leg

*Banded Lat Stretch x :30 each

A. 10 Minute Cap: 3 sets of-

- Bulgarian Split Squats x 8 each leg

- Negative Pull-ups x 5 (3 second descent- add bands if you can't go that slow; add weight if it's too easy)

B. “Nick”

AMRAP 20:

10 Thrusters (135/95)

30 Calorie Bike

16 CTB Pull-ups

C. Buy-Out

Quad Smash x 1:00 each

Couch Stretch x 1:00 each

Banded Lat Stretch x 1:00 each