Warm Up
bike/row 30 seconds
banded monster walks- 20 each direction
bike/row 30 seconds
banded air squats x 15 reps
bike/row 30 seconds
banded glute bridges x 15 reps
bike/row 30 seconds
shoulder circles x 10 each direction

Mobility:

https://www.instagram.com/p/B0GnYEnHJxG/
Goblet squat with dorsiflexion stretch x 30 seconds

Sit squats- focus on range of motion x 10 reps

https://www.instagram.com/p/Bzn6M46AkaI/
Prone Floor Angels x 10 reps



Skill: back squat day 6

super set of
A. Back squat 5 reps @ 50%, 55%, 60%
B. Barbell bent over rows 3 sets of 5 reps moderate weight
then..
super set of
A. Front squat 5 reps @ 40%, 43%, 45%- taken from the back squat 1RM
B. Barbell reverse grip bent over rows 3 sets of 5 reps- same weight as above


WOD
16:00 EMOM
min 1- 100' farmer carry- heavy KBs each hand
min 2- 100' sandbag carry- bear hug
min 3- 40' seated sled pull - mini-sleds add 3/2 plates
min 4- max cals bike
*record total calories

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