Warm Up

2 Rounds For Quality

• Spiderman lunge + reach x 50 feet
  

• Side Plank on Elbow x 20 seconds per side
  

• Crab Walk x 50 feet
  

• Samson Walking Lunge x 50 feet
  

Mobility:


Table Top Hold x 20 seconds- finger should face forward
Pigeon Pose On a Box x 30 seconds per side
Banded ankle distraction x 30 seconds per side
Box stretch with PVC x 5 good exhales




Skill: tempo front squats
4 sets of 5 reps @ 65%
slow eccentric phase- take 4 seconds to descend to full depth, then drive out of the hole
*most important to work on tempo, then the weight

WOD
Every 2:00 for 10:00
10 deadlifts 255/185 185/125 155/105
8 box jump overs 24/20"
6 hand release push ups

November Rowing Challenge

Workout 7
EMOM x 20:00
30 second row for cals/ 30 sec rest

Workout 8
4 sets for consistency
2:00 max cals
2:00 rest

Workout 9
EMOM until failure
16/13 cals row
RX+ 20/16
Scaled 14/11 or 12/9