Tuesday Nov 30

All about the abs

Warm Up

2 Rounds

10 PVC Pass through

10 Scap Pull ups

10 Scap Push ups

Partner EMOM

P1. 8/6 Cal Ski/Row

P2. Plank

Core

6 Sets 

10 Sit ups med ball toss to partner

2 Wall Walks

Workout

RX

AMRAP 5 min

50/40 Cal Row/Ski

40 Ring Dips

30 T2B

SC

3 Rounds

AMRAP 5 min

50/40 Cal Row/Ski

40 Dips/Banded Dips

30 Knees to Elbows

Fit

3 Rounds

AMRAP 5 min

50/40 Cal Row/Ski/Bike

40 Box dips/Push ups

30 V-ups

Extras

Weightlifting

Back Squat

3 x mar Reps @ 88%

Engine Building

100 Burpee Box Jump Overs 24”/20”

Accessory Work

Split stance paloff press

3 x 12 per side

Banded Russian KB Swing

5 x 15

Rest Day Workout Rest Day Open Gym 25 Min AMRAP 3 Sets 50 DU 10 Dual DB Power Clean @22.5/15 Kg 10 …

Friendsss Work Out AMRAP 40 min Every 2 min in “You go, I go”  8 Wall Balls 20/14Lb 8 Deadlift 40/30Kg 8 …

Rope Climb Combo Warm Up 2 Sets 2min on C2 10 Scorpions 5 Hand Release Push-Ups to Down Dog   3 Sets …

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