November 13th

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Warm Up

WARM UP VIDEO

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EMOM 10 (Alternating)

Odd: :30sec Curtsy Lunges (weighted)

Even: 3-5 Deadlift @31x1

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Sir Mix A Lot

AMRAP 20

20 Russian Twists (10/per side) #20/14

30 Ice Skaters (15/per side)

40/28 Cal Air Dyne (or 2:00 of cardio)

50 Empty Barbell Push/Pull 20 Press/30 Row (#45/35)

60 Sec Mixed Rack Hold (:30/per side)

Enjoy the videos and music you love, upload original content, and share it all with friends, family, and the world on YouTube.

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Cool Down

5-7 minute easy bike/walk

Seal Pose 1 minute

Child's Pose on bench/box 1-2 minutes

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Accessory

3 Sets

15-20/side Side Plank Hip Raises

8-10/side DB Plank Single Arm Row

*Rest 60sec between sets.