Friday, November 30th

Workout of the Day
Fitness
A. Deadlift
Heavy Set of 6
Heavy Set of 4
Heavy Set of 2
B. AMRAP 15:
60 Double Unders
30 Wallballs (14/10)
15 Deadlifts (165/115)
**Scale up Deadlift 245/165
** Wall Balls 20/14
530 Dynamic Upper
Warm Up
Medball Medley x 5:00
Flexed Arm Hang 3x10sec
KB Arm Bars 2 x 5 ea arm
A. Banded Bench Press Press 12 x 2 @ 50%1RM + 30% tension or chains
B. Seated Behind the Neck Press 3 x 6-8 Reps
C. Seated DB Strict Press 3 x 8-10 Reps
D. AMRAP 15
Sled Row x 50ft
Bench Supported DB Row x 10
Strict Wide Grip Chin Up x 10
E. Finisher Banded lat pull down x 100 Reps

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