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MONDAY 20201102

Warm- up

:90 on bike/rower at moderate pace
15 PVC Passthrough
15 PVC OHS
15 PVC Good Mornings
Pigeon Stretch
10 Spiderman Pose w/reach
10 Bootstrappers
10 Bird Dogs
10 Dead Bugs
10 Single Leg Glute Bridges/Side
10 Thread The Needle Reaches (5/side)


Strength and Skill

Every 2:00 for 12:00 (6 Sets):
Back Squat for load:
#1: 4 reps @ 65%
#2: 3 reps @ 75%
#3: 2 reps @ 85%
#4: 4 reps @ 70%
#5: 3 reps @ 80%
#6: 2 reps @ 90%


Back Squat 4-3-2-4-3-2

Back Squat for load:
#1: 4 reps @ 65%
#2: 3 reps @ 75%
#3: 2 reps @ 85%
#4: 4 reps @ 70%
#5: 3 reps @ 80%
#6: 2 reps @ 90%

Scoring: Load


FITNESS 20201102

Every 5:00 for 20:00 (4 Sets for Times):
200M Run
9 Strict Pull-ups or Ring Rows
18 SA Alternating Dumbbell Snatch (50/35#)
9 Burpees Over Dumbbell

Scoring: Time


PERFORMANCE 20201102

Every 5:00 for 20:00 (4 Sets for Times):
200M Run
12 Pull-ups
9 Hang Power Snatches (95/65#)
12 Burpees Over Barbell

Scoring: Time


At Home Workout

Every 5:00 for 20:00 (4 Sets for Times):
200M Run
9 Strict Pull-ups or Ring Rows
18 SA Alternating Dumbbell Snatch (50/35#)
9 Burpees Over Dumbbell

Scoring: Time

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