WARM-UP

2 ROUNDS
10 Scap Push-Ups
10 Alt. Deadbugs
5/5 Side Plank Rotations
5 Push-Ups @ 31X1

Into…

1 ROUND (segway into teaching)
10 KB Sumo Deadlifts
:30 Legs only Row
10 KB Upright Rows
:30 Arms only Row
10 KB Sumo Deadlift High Pulls
:30 Row

WORKOUT (ALL)

5 SETS FOR QUALITY
3:00 Row for Distance*
30 Sit-Ups
15 Push-Ups or Knee Push-Ups

-Rest 1:00 b/t Sets-

*Each Set Must Row Further than Previous.

(Score is Total Meters)

OPTIONAL COOL DOWN (ALL)

2-3 SETS FOR QUALITY
5 Up Dog to Down Dog
:30/:30 Figure 4 Stretch*
10 SLOW Arm Haulers

*Option for Half Pigeon

-Rest as Needed b/t Sets-

(No Measure)

EXTRA CREDIT (ALL)

NOTE — November’s extra credit focus will revolve around Snatch Development & Bar Muscle-Up Development.

1.) 2-3 SETS
12 SLOW Banded Lat Push-Downs
10 Jumping Lat Push-Downs
6 Hanging Lat Push-Downs

-Rest As Needed b/t Sets-

(No Measure)

2.) EMOM x 12 MINUTES
1 Bar Muscle-Up or 1 Jumping Bar Muscle-Up

(No Measure)