11/26/21: Friday

Today’s Workout

Warm Up

  • :30 Hollow Hold
  • 20 Slow Shoulder Taps
  • 10 Push Up + Groiners w/ T Spine Opener
  • 3 Sets
    • 10 Banded Lateral Steps (R + L = 1)
    • 6 Banded Squats
  • 10 Squat Thrusts
  • 8 Tempo Front Squats
  • 6 Push Presses
  • 8 Burpees Over the Bar
  • 10 Thrusters

Strength
Every 1:30 for 10 Sets

  • 3 Front Squats (Building)

Conditioning – “Gross Amigos”
40 – 30 – 20 – 10 ***17 min. Time Cap***
Partner WOD – Alt. work every :30

  • Burpees Over the Bar
  • Thrusters (sx: 75#|55#¬† rx: 95#|65#)

Accessory
3 Sets – w/ your partner

  • :40 Wall Sit (Passing a medball back and forth)
  • :20 Rest
  • :40 Partner Plank Claps
  • :20 Rest