Wednesday, November 27th

Warm-up
250M Row
3×5
Toe Grab Squats
DB Skull Crushers
Banded Pull to Face
Superman
Strength
Warm-up for 7 mins to get to the first weight
At 0:00 on the clock
10 Back Squats @ 70%
Max Tempo Push-Ups
At 4:00 on the clock
5 Back Squats @same weight
Tempo Push-Ups, 1/2 the reps of 1st set
At 8:00 on the clock
5 Back Squats @ same weight
Tempo Push-Ups
At 12:00 on the clock, 1/2 the reps of 2nd set
5 Back Squats @ same weight
Max Tempo Push-Ups
At 16:00 on the clock
20 Back Squats @ 40-50% of 1RM
*tempo for push-ups is 1:1 (one second down, one second up)
*as soon as you break tempo you are done.
WOD
11 min AMRAP:
15 Box Jumps (24/20)
11 DB Deadlifts (50/35)
8 T2B/K2E