Monday, October 29th 2018

Warm-Up
300m Row
20 Second Russian Babymaker Hold
5 Inch Worm to Push Up
10 Cat/Cow
3x

:30s Single Leg Forward Fold L
:30s Single Leg Forward Fold R
:20s Starside Plank L
:20s Starside Plank R

Strength:
Push Jerk w/ 2 Sec. Pause Bottom & 2 Sec. Catch
5 x 3-4 @ 65% of 1RM
* Increase from last week

Back Squat:

5x5 @75% of 1RM
* Wear a belt only if you need to. Even if its for the last set.
* Increase from last week

Workout of The Day
EMOM for 10 Minutes
RX: 10 Thrusters 75/55 + 8 Burpees

Scale: 8 Thrusters 45/35 + 6 Burpees

Beginner: 8 Thrusters (25/15)+ 6 Push Ups