warm-up:

3rounds

  • 20 hi-plank heel lift
  • 5 push-ups
  • 20 trx rows
  • 5 burpees

november metcons

12min emom

  • 12/10cal row*
  • 12 burpees

*increase by 1 each round

14min amrap

  • 140 jump ropes
  • 14 hammer strikes (ea)
  • 7 push-ups + 7 burpees

16min emom

  • min1 - kb front rack carry
  • min2 - 4 plate plyo push-ups* + 8 burpees
  • min3 - high plank
  • min 4 - 4 burpee box jumps*

*increase by 1 each round

mobility

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

 

Comment