warm-up:

3x

  • high knees
  • butt kicks
  • lunge walk
  • broad jump

november metcons

8min emom

  • odd min - 16 plate loaded oh step-ups
  • even min - 4 burpee box jumps

32min amrap

  • 1 lap plate sled push*
  • 4 wall walks
  • 2 laps run
  • 128 jump ropes

*increase by 1 lap ea round

yoga

  • warrior 1
  • warrior 2
  • rev warrior
  • lizard
  • angle
  • rev angle
  • ddog
  • updog

(both sides)

mobility

  • childs to cobra
  • ddog to updog
  • lizard
  • pigeon
  • ironcross / scorpion

 

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