Monday – November 30

  21-18-15-12-9-6-3 Sumo Deadlift High Pull (95/65) Push Press (95/65) *You will have 10 Minutes to work up to heavy warm up sets prior to the start of the workout      

Saturday – November 28

In Teams of 2 Part 1: 6 Minutes Teammate 1: Max Effort L-Hold OR Plank Hold Teammate 2: Max Rep Pull Ups OR Muscle Ups 3 Minute Rest Part 2: 6 Minutes Teammate 1: Max Effort Overhead Hold (135/85) Teammate 2: Max Rep Meter Row 3 Minute Rest Part 3: 6 Minutes Teammate...

Friday – November 27

In Teams of 2 (1 working/1 resting) 2 Rounds 800 M Run (Run 200 M at a time) 50 Push Press (95/65) 50 Burpees  50 Hang Cleans (95/65) 50 Wall Balls *If legs are still smoked from Wednesday, Wall Balls can be replaced with Push Ups or Calorie Row...

Wednesday – November 25

  Option 1: 100 Back Squats (Bodyweight) *Weight and/or reps can be scaled *You MUST be able to squat your intended weight for 10 unbroken reps without much of a problem Option 2: 20 Minute AMRAP 10 Cal Row OR 40 Double Unders (100 Singles) 15 KB Swings 15 Wall...