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November 14, 2022

PART 1

EVERY 3 MINUTES X 5 ROUNDS

0:00 - 9 Barbell Back Squat

3:00 - 7 Barbell Back Squat

6:00 - 5 Barbell Back Squat

9:00 - 3 Barbell Back Squat

12:00 - 15 Barbell Back Squat


PART 2

EVERY 4 MINUTES X 3 ROUNDS

25 Wall Ball

25 Kettlebell Overhead Swing

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3 Rounds 800m Run/1000m Row/1000m Ski 50 Sit-ups/Leg Raises/Dead Bugs 30 Push-ups 100 Double Unders/150 Singles

Part 1 On the 2:00 x 5 Sets: 2 Front Squats Same Weight Across Sets Part 2 AMRAP 15: 7 Dumbbell Snatches (R) 7 Dumbbell Snatches (L) 450m Bike/200m Row 3 Rope Climbs/Lay to Stand/18 Plank Row Alt/1

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