Warm Up
10:00 increasing pace on the row/bike each round
10/8 cals row or bike
100 feet bottom's up KB carry single arm- switch arms each length


Mobility:
https://www.instagram.com/p/B43r8_wFSgY/

1. banded scap push ups x 10- use thin orange bands for this
2. draw the arrow x 15 reps - use yellow mini- bands for this
https://www.instagram.com/p/B35ISn7FSEQ/

3. donkey kick backs x 10/side- use the blue mini- band
4. banded walk squares x 3 squares




Skill: back squat day 7

5 reps @ 50%
5 reps @ 60%
4 reps @ 70%
2 reps @ 80%
4 reps @ 70%
2 reps @ 80%
4 reps @ 70%
2 reps @ 80%
Rest 2 1/2 minutes between sets of 4s and 2s

WOD
14:00 AMRAP
500m/425m row
20 DB snatch- alternating 50/35 35/20
5 bar muscle ups or 7 C2B pull ups or 7 banded strict pull ups
50 feet OH walking lunges with a single DB 50/35 35/20


November Rowing Challenge

Workout #10
4:00 row for cals @18-22 spm
1:00 Rest
3:00 row for cals @ 22-25 spm
1:00 rest
2:00 row for cals @ 25-30 spm
1:00 rest
1:00 row for cals @ 30+ spm- ALL OUT!


Workout #11
12:00 cal row
every 90 seconds complete 10/8 push ups starting at 0:00 on the clock


Workout #12
EMOM x 20:00
min 1- row 15/12 cals @ 22-25 spm
min 2- row 18/15 cals @ 25-28 spm
min 3- max cals row 28+ spm
min 4- rest