Tuesday 11-19-19 C

Tuesday, November 19, 2019

Warm Up
Run, Row or Bike 3 Minutes @Easy Pace (Set equipment for workout later)
+
3 Rounds
10 Glute Brides
10 BB Bent Over Row
10 BB Strict Press
15 Sec Arch Body Hold

Quick Skill Review
Tempo Back Squats
Tempo Bent Knee Inverted BB Row

A: Every 90 Sec For 12 Min (4 sets of each station)
Station 1: 4 Back Squats @21X1 (build 5-10% from last week. otherwise by feel)
Station 2: 6-8 Bent Knee Inverted BB Row @2020 + 14 Alt Opp Extremity Supermans

0- 5:00 Min AMRAP
7 KB Swings @tough
7 KB Goblet Squats @tough
7 HR Push Ups

5:00 - 10:00 Min
1k Row
- rest remainder

10:00 - 15:00 Min
7 KB Swings @tough
7 KB Goblet Squats @tough
7 HR Push Ups

Score: Total rounds plus reps completed.

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