Wednesday, November 14th

Warm-up
30-20-10
Jumping Jacks
Alternating DB Snatch
Single Leg DB Deadlift (split reps per side)
Hollow Hold (:30/:20/:10)
Strength
Intermediate and Beginner-8×3 Push Press @70-80%
Advanced-8×3 Banded Push Press @ 50-60%
sets 1-3 @70% sets 4-6 @ 75% sets 80%
Sets 1-3@50% sets 4-6@55% sets 7-8 60%
WOD
3 Rds: In 3 min window perform
40 Dus/120 singles/80 singles
16 HSPU
Max Burpees
Rest 1 min between rounds.
*Score is total number of burpees.