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November 3, 2022

PART 1:

Deadlift

6 Sets of 6 Reps


PART 2:

For Time:

10 Single Skips 15 AbMat Sit-ups 150m Row/200m Bike 20 Single Skips 15 AbMat Sit-ups 150m Row/200m Bike 30 Single Skips 15 AbMat Sit-ups 150m Row/200m Bike ....Add 10 single skips each round until: 80 Single Skips 15 AbMat Sit-ups 150m Row/200m Bike

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6 Rounds 8 Staggered Stance Deadlift, Right foot forward 8 Staggered Stance Deadlift, Left foot forward 8 Reverse Farmer Lunge, Right leg 8 Reverse Farmer Lunge, Left leg

AMRAP 4 21 Calorie Row 21 Burpees 21 Banded Strict pull up/ring row/inverted row Rest 4 minutes AMRAP 4 15 Calorie Row 15 Burpees 15 Toes to Bar/hanging knee raise/v-ups/lying leg raise Rest 4 minutes

Part 1 Thruster Build to a Heavy 5 Part 2 AMRAP 15: 21 AbMat Sit-ups 15 Push-ups 9 Thrusters (95/65)

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