November 28th

Warm Up:
■Run with an HR goal of 120 (or close). At least 10 sets of stairs or 400m outside
■Skip 2 minutes. Try to get in 20 DUs. Or 200 singles. Or both.
■Mobility: everything; take at least 3-5 minutes on this.
■20 jumping jacks – 15 military bag squats – 10 push ups – 5 burpees

Strength Component: Thrusters
■1 warm up set at ~30-40% 3RM (work on FORM). Use phones / cameras to help spot each other and to provide feedback.
■2 x 12 @ 60% 3RM
■5 push ups between sets

Circuit 1: 2 rounds, rest 2 min between rounds
■5 double unders (we should all be able to try these at this point…)
■10 offset push ups
■20 mountain climbers
■10 close grip push ups
■5 double unders

Circuit 2: 2 rounds, rest 2 min between rounds
■5 single leg squats (each leg; 10 total)
■5 box drops + max vertical
■5 pull ups
■5 hand stand push ups or variation (if you can)
■5 tuck jumps

Finisher: 2 x 50 crunches... rest between sets

WOD:

-7 Thrusters 4 times

-6 Pull ups 3 times (with elastic band)

50 Donkey kicks
40 Donkey kicks
30 Donkey kicks
20 Donkey kicks
10 Donkey kicks
5 Donkey kicks
x2

ABS
CRUNCHES - 20
CRUNCHES WITH 1 LEG DOWN (BOTH SIDES) - 20
CRUNCHES WITH BOTH LEGS UP - 20
CRUNCHES WITH BOTH LEGS DOWN - 20
RUSSIAN TWISTS - 20
(x3)