Wednesday, November 25th

Warm-up
30-20-10
Jumping Jacks
Banded Clamshells ( Split reps per side)
Banded Single Arm Row w/ Isometric Hold (split reps per side)
:30/:20/:10 Hollow Hold
Strength
Program A:
5×5 Bent Over Row
5×5 Back Squat
WOD
5 Rounds For Time:
7 Pull Ups/ Ring Rows
9 Wall Balls (20/14)
11 Burpees
(10Min Cap)
*This is a quick burner, not meant to break up any of the reps can you go unbroken on all movements and all sets?

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