Monday, November 3 - Saturday, November 8

Monday, November 3

Warm-up:  2 rounds - 12 alt pistol squat to bench + 10 DB RDL (light) + 8 push-up to pike + 10 pvc pass through + 12 alt KB gorilla row (light) + :30/side pigeon stretch 

WOD (36:00) -

In 12:00, superset x3 (:90 rest between supersets) - 

1. 7,7,7 barbell bicep curl series (65/45 or 45/35) 

2. 12-16 alt KB gorilla row (2 @ 70/53 or 53/35 or 40/25) 

3. Max effort strict handstand push-up, pike push-up, deficit push-up, or any challenging push-up variation @ RPE 8-9/10

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In 12:00, superset x3 (:90 rest between supersets) - 

1. 12-16 alt pistol squat or challenging variation 

2. 12-16 DB RDL (2 @ 70/53 or 53/35 or 40/25) 

3. Max effort Sorenson hold @ 8-9/10 RPE  

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In 12:00, superset x3 (:90 rest between supersets) -

1. 20-30 hollow rocks, weighted if able 

2. 30-50 alt Russian twist w/ moderate plate 

3. Max effort plank @ 8-9/10 RPE, weighted if able

Accessory: 

1:00 banded straddle stretch + 1:00/side seated hamstring stretch + 1:00/side overhead banded lat stretch