November 14, 2019

Warm up 5 rounds 3-5 scales each leg 5 deck squats 100’ oh carry each arm 5 lateral step ups each leg Strength Front squat 6-6-6-4-4-2-2-1-1-1 Between sets 15 band pull aparts 2-5 compression squats Wod Amrap 11 10 burpee plate hops 10 dB snatches

November 13, 2019

Warm up Squat therapy Wall squat/ high barbell assisted squat X10 reps Sky reaches X10 each side Cossack squats X10 each side Moose antlers X10 each side Swimmers X5 3 rounds Workout 30 minutes Every 5 minutes perform 0-90 seconds 50 double unders 10 wallballs 20/14 10’ Max bar muscle ups