11-16-2021

Warm-up

20 Banded Pull Aparts

20 Banded Pull Aparts (Supinated)

20 PVC Pass Through

10 Empty Bar Strict Press

10 Empty Bar Front Squat

10 Thoracic Rotation/ Side

Weightlifting

Sotts Press (From Front Rack)

10:00 to complete 6×8

*Keep the weight very light and aim to keep form as tight as possible

Metcon

E4MOM x 5Rds

Row 12/10 Cal

5 Power Snatch

15 Wall Balls

50 ‘ Off Balance Heavy Farmers Carry(25′ heavy one hand light other, switch and go 25’)

*Barbell weight selected by athlete. Allow for unbroken reps but represents a challenge*