Warm Up
3 Sets
10 Step Death March- light DB in each hand
20 feet Lateral Banded Walk- each direction
10 Banded Pallof press each side
*slow controlled movements with purpose to warm up and activate



Holds:
2 rounds: (4:00)
20 second hollow hold
30 second split squat hold- right leg in front (lunge hold)
Rest 10 seconds
20 second hollow hold
30 second split squat hold- left leg in front
Rest 10 seconds


Clean warm up with empty barbell
- Burgener Warm up https://www.instagram.com/p/Bw1rOjbgILs/


round one with empty bar
1. jump and shrug
2. jump and shrug + high pull
3. jump and shrug + muscle clean
4. tall clean to 2", 4", 6", full squat


Skill: every 5:00 for 15:00 (3 sets)
3 power cleans @ 75%
2 power cleans @ 80%
1 power clean @ 85%


WOD
12:00 AMRAP
20 wall balls 20/14

20 SDLHP 115/75 95/65
10 box jumps 24/20"
10 push press 115/75 95/65


November Rowing Challenge- 3 rowing workouts will be posted each week. Give them a try. Work on your cardio and your rowing technique.

Workout One: 5 sets of 1:00 max cals 1:00 Rest

Workout Two: 8 sets of 20 sec. row sprint for cals. 2:00 walk rest

Workout Three:
4:00 at 18-22 sPM damper 8/7
Rest 1:00
3:00 at 22-25 sPM damper 7/6
Rest 1:00
2:00 at 25-28 at sPM damper 7/6
Rest 1:00
1:00 at 28-32 sPM damper 8/7