Monday, November 21, 2022

Strength
10:00 Clock
Back Squat
20 Reps @ 5-10# heavier than last week

Conditioning
“Pop Rocks”
20:00 EMOM
min 1: 16/13 Cal Row
min 2: 15 Thrusters 95/65#, 43/30kg
min 3: 15/11 Cal Echo Bike
min 4: 3/2 Rope Climbs

*last round max reps on each movement within the minute

Accessories (optional)
4 Sets, For Quality
8/8 DB Lateral Lunges
10 Behind the Back Reverse Wrist Curls
10-12 Anterior Tibialis Raises

QuickFit
Workout Definition

4 Rounds for Time
10 Dual DB Hang Clean and Jerk
10 Burpees
50 Ft Dual DB Front Rack Walking Lunge
R: 1:30 b/s