Monday, November 17 - Saturday, November 22

Monday, November 17

Warm-up: 15:00 AMRAP - 10 push press (light) + 8 back rack reverse lunge (light) + 6/side banded RDL + 8 chest supported DB row (light) + 10 pvc pass through 

Strength:

In 30:00, complete the following @ steady pace - 

10-8-6-4-2

Push press @ 50, 60, 70, 75, 80% 1RM

Single leg KB RDL/side (53/35 or 40/25 or 30/15) 

——————

10-8-6-4-2

Back rack alt lunge (start @ 135/95 or 95/65 or 65/45 and build as able) 

Chest supported DB row (2 @ 50/35 or 40/25 or 30/15) https://youtu.be/DIS839guYUk?si=RGicFvpPcm2-P2_r

Accessory: 

Accumulate 45-60 face pulls @ slightly heavier weight than you did last week