13
Nov
Saturday November 14th

Breathe:
5 in – 5 Hold – 10 Out – 5 Hold x 5.
General Warm-up:
400m Run Nasal Breathe only.
Mobility:
Banded Lat Stretch on Rack – 1 minute each arm, Pigeon Stretch – 1 minute each side.
Specific Warm-Up:
Teach TGU w/light KB then do 2 rounds of 2 per side, 10 SA RKBS, 10 SA KB Press.
Part 1:
TGU – 4,3,2,1 Building to Moderate Single. (4L/4R, 3/3….)Rest 2 minutes between
Part 2:
AMRAP 20 – 11 Box Jumps, 14 RKBS, 2020 Ft Run (600m)
RX 62+/44+, L2 53/35, L1 44/26
Scale:
Box Jumps => Step Ups, Run => L2 1600ft (500m), L1 1300ft (400m)
Cooldown:
Foam Roll back (Low/Mid)