WEDNESDAY 11.28.2018

WEDNESDAY 11.28.2018

Warm-up

SKI ERG

500m Ski Erg

MOBILITY

Scorpion Stretch 

8 reps each side

MOBILITY

Reverse Scorpion

8 reps each side

STRENGTH

Deadlift 

10,8,6,4,2,1,1,1,1,20

Warm up and build to "heavy for the day".

Drop weight to 50% of above "heavy, and then 20 reps.

METCON-BURN

CONNECTIVITY

ABS 11 

5 Rounds of

5 Rower Roll Outs
5 Rower Pikes

Metcon

Metcon (5 Rounds for time)

5 rounds

4 minutes to complete
500m row
20 Squats
20 Push Ups

Rest remainder of round