Monday- November 11th

Weekly Warm-Up: 10 min. AMRAP

Mobilize - Passthroughs

Floor Touches

Samson Lunges Huggers/Skiers Kettlebell Halos x 5 each direction (SEE VIDEO) Single-Leg RDL's x 5 each leg

KB Windmill x 5 each arm

Single Arm KB Push press x 6 each arm

Goblet Squats x 10

KB Swings x 20

Today's Movement *10 Calorie Row

A. "20.5"

For time, partitioned any way:

40 muscle-ups (Pull-ups)

80-cal. row

120 wall-ball shots, 20/14 (14/10)

Time cap: 20 minutes

B. Buy-Out

Banded Lat Stretch x 2:00 each

Quad Smash x 1:00 each