Friday, November 16th

Workout of the Day
Fitness
AMRAP 18:
5 Round Buy-In:
200 Meter Run
10 Overhead Squats or Zercher (95/65)
In Time Remaining:
Max Rounds “Cindy”
1 Round of Cindy: 5 Pull-ups, 10 Push-ups, 15 Air Squats
530 upper dynamic
Warm Up
1. GHD Complex (2 sets)
10 Rear Delt Fly
10 Windmill
10 Press
2. Lateral Bear Crawl 3 x 20m
A. Banded Strict Press 12 x 1 @ 55%1RM + 30% tension or chains
B. Pin Press 3 x 4 Reps
C. Chin Over bar hold 3 x 30sec
D. AMRAP 15
10 Tate Press
8 AB Wheel Rollouts
6 Plyo Push Ups
4 Axel Bar clean to press

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