Monday, Nov 13

Strength 

Front Squat 4rm 

50% / 4 

60% / 4 

70% / 4 

80% / 4 

90% / 4 

*based off 1rm 

Metcon 

AMRAP 15 

10 Renegade rows to push-ups 

-1 rep = left row, push-up, right row, push-up. So, 20 rows, 20 push-ups. 

20 shuttles sprints 50’

-1 shuttle sprint = 25’ down and 25’ back 

XT

Speed Incline Bench

9 x 3 - 50% 

Rope Row

3 sets to failure