warm-up:

1round

  • 10 iron cross
  • 10 scorpion
  • 10 ddog
  • 10 updog
  • 10 pvc dislocates
  • 10 push-ups
  • 10 squats
  • 10 lunge steps
  • 10 trx rows
  • 10 sit-ups

november metcons

3x

  • 1min high plank
  • 30sec rest
  • 1min low plank
  • 30sec rest
  • 30sec side plank r
  • 30sec side plank l
  • 30sec rest

36min emom

  • min1 - 1 lap run
  • min2 - 100 jump ropes
  • min3 - 18/15cal row
  • min4 - 12 burpees
  • min5 - 6 pull-ups
  • min6 - 18 air squats

mobility

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

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