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November 30, 2018

Warmup (15 mins)

Conditioning (30 mins)

- Alt EMOM 30

   1) 5 Deadlifts 65%

   2) 10 Burpees

   3) :20 AMRAP DUs

Cool Down / Clean Up

November 29, 2018

Aerobic Warmup (6 mins)

Core (6 mins)

Conditioning (12 mins)

- AMRAP 12

   20 Air Squats

   20 KB SDHP

   20 Slamballs

November 28, 2018

Warmup (15 mins)

Conditioning 

- 1 RFT

   150 Squats

   Rest 1 min

   50 KB C&J 25/25

   Rest 1 min

   10 Rope Climbs

   Rest 1 min

   40 Cal Bike

Cool Down / Clean Up

November 28, 2018

Dynamic Warmup (6 mins)

Conditioning (18 mins)

- Alt EMOM 18

   1) Max Cal Row

   2) Max Cal Bike

   3) Max OH Plate Hold 25#

   *** No built in rest

Accessory 

- 5 Rounds NFT

   Max unbroken alternating Single Arm Slamballs Pushups (Max 10 reps)

November 27, 2018

Warmup (15 mins)

Strength/Skill (12 mins)

- Alt EMOM 12

   :30 HS Hold

   25’ Death March

Conditioning (8-12 mins)

- 10-9-8-7-6-5-4-3-2-1

   Power Snatch 95/65#

   T2B

Cool Down / Clean Up 

November 27, 2018

Aerobic Warmup (6 mins)

Conditioning (20 mins)

- 5 RFT

   40 Sit-ups

   30 Box Jump Overs

   20 Pull-ups 

No Accessory Today