Monday- November 18th

Weekly Warm-Up: 10 min. AMRAP

Mobilize - Passthroughs

Row for reps

+/-100 - Push ups

+/-72 - KB swings

+/-131 - Burpees

+/-84 - Air squats

Three touches

10 OHS w/PVC

Today's Movement *Barbell Push Press x 10

*Burgener Clean Warm-Up

A. “Macho Man”

Build to a Heavy Complex

3 Power Cleans

3 Front Squats

3 Push Jerks

B. “Randy Savage”

AMRAP 12:00

3 Rounds of “Macho Man” (135/95)

15 Toes to Bar

Macho Man: 3 Power Cleans, 3 Front Squats, 3 Push Jerks

C. Buy-Out

Quad Smash x 2:00 each

Foam Roll Upper Body (Pecs, Lats, Deltoids)

**Get signed up (and paid) for the Holiday Open! Your $ must be received by Wednesday, Nov 20th to be guaranteed a shirt and to request a shirt size. All registrations must be received by the 22nd so we can put the teams together.

The first workout will be November 25th. Workouts are announced on Monday and must be completed by the end of the last class on Thursdays. Workouts should only be done one time.