11.26.2018
Warm Up
| (3 rounds, CAP 15:00) |
| 2:00 row |
| 10 Good morning to air squat |
| 10 Bottoms up KB strict press left |
| 10 Bottoms up KB strict press right |
| 5 Inch worm slider |
| 10 Banded Bent over row |
Strength
| Every 4 minutes for 6 sets (24:00) |
| (AHAP, from the floor, all unbroken) |
| 5 strict pull up |
| 10 push press |
| 20 pull apart |
| 30 sec FLR hold |
Conditioning
| Warm up Back squat (10:00) |
| Finisher : November Challenge! |
| Max reps Bodyweight Back squat |
| CAP : 2:00 |
Recovery
4:00/ea (2/2)
Bretzel
Wall squat