Tuesday 11/30/22

THE MOBILITY

Thread the Needle

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THE WARM-UP

Split Stance Squats

Banded Lat Pull Downs

Wall Slides

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THE STRENGTH

Move through the list of movements following a 1:00 clock. You will perform the stated reps, then rest the remainder of the minute.

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Max Cal In 0:45 on Rower

Dumbbell Chest Press (from bench)

Ring Rows

Plyo Lunge

PVC Lat Pull Downs (standing)

Bike Sprint

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THE METCON

The score for this work-out is KettleBell Swings

You will follow a 3:00 clock for 4 rounds. You will Row, HPC, DU, KBS, DU and with any time remaining in the 3:00 do As Many KBS as Possible for a score.

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Row

‍Kettlebell Hang Power Clean

Double Unders

Kettlebell Swing

Double Unders

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THE FINISHER

DB Rows

Palloff Press