November 20, 2018

Warm Up:

PVC

Foam Roll

3 Rounds:

15 Cal Bike

10 Banded Pull aparts

10 blue banded air squats w/ plate (35/25)

Strength:

Back Squat – 20m to determine a heavy double for the day – you control your rep scheme

WOD:

3 RFT –

400m RUN (.25 on the Curve)

21 KBS

21 Ab Mat Sit Ups

21 Push Ups

STRETCH!