Thursday 11-21-19 S

Wednesday, November 20, 2019

Warm-Up:
5-6 Sets of:  

Row 30 Secs on/30 Secs Off 
+
Rig Assisted/ Hip Flexor x 1 min per  
Rig Assisted/Hamstring x 1 min per 
Rig Assisted/Lat Stretch x 1 min per 
+
2 Sets of: 
5 Strict Burpees 
9 Tempo Air Squats  
+
Movement Prep/Review: 
3 Sets of:  

5 KB Swings  
5 Burpees
5 Wall Balls  
- rest 30 secs btw sets 
- make your 1st round slower than your 2nd and 3rd 

 
Workout: 
20 Min AMRAP: 

18 KB Swings 53/35  
18 Burpees 
18 Wall Balls 20/14 
18 Calorie Row 
+

Finisher: 

5 Sets of: 
30 Secs on/30 Secs off

Weighted Plank Holds on Palms or Elbows  
- feel free to work as partners to assist with weight 

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