2020-11-08 Fitness Option:AMRAP in

Fitness Option:
AMRAP in 10mins
12 Cal Bike(Echo)
15 Box Jump Overs 24”/20”
18 Goblet Squats

Rest 2 minutes

500m Row For Time


Fitness Option:
Back Squat
7-7-7


4 Rounds NOT for time
12 Goblet Pulse Squats
12 Bulgarian Split Squats (6 per side)


Back Squat 5x4
Back Squat for load:
#1: 4 reps @ 80%
#2: 4 reps @ 80%
#3: 4 reps @ 80%
#4: 4 reps @ 80%
#5: 4 reps @ 80%


Skill Piece
EMOM for 15 mins
Min1: Max Handstand slow lowers
Min2: Max Handstand Hold
Min3:Rest


Accessories
For Quality
70 Banded Face Pulls
70 Banded Lat Pull Downs
*Break Up However you like*


3 Rounds Each For Time
21 Cal Row
15 Single Arm DB Clean & Jerk
9 Lateral Burpee Over the Rower
*Rest 1minute between rounds*
Workout Intent:
Go hard every round, don’t put the DB down, full send one every movement. Aim to recover as best you can on the rest. Be okay with the pain cave.

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