Wednesday, November 7th

Workout of the Day
Fitness
Teams of 2
10 Rounds For Time (5 Each):
400 Meter Run
12 Toes to Bar
Switch After Completing Full Rounds
530 Dynamic Effort Lower
Warm Up
Dynamic agility drills by coach muzz
A. Banded Front Squat 12×2 55% of 3RM + 30% tension or chains
B. BB Front Rack Walking lunge 4 x 50ft
C. Good morning w/axel bar 3 x 8
D. EMOM x 12
1- GHD Side Crunch x 12 ea side
2- Banded GM x 30 reps
3- Lateral Bear Crawl w/slingshot x 10m ea way

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