November 4th

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Warm Up / Mobility

Dynamic Warm Up (Full Body 7-10mins)

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Overhead Squat

Overhead Squat (w/ 2sec pause in bottom)

7x2

*Rest 1:30 between sets

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Lucky Number 7

5 Rounds (Total)

Perform a round every 4:00

7 Pullups (Strict)

14 Alternating Mountain Climbers

21 Wall Balls #20/14

Max Calories on Bike/Row in remaining time.

CAP 2:00 Each Round

Goals:

15/12 Cal Row

20/14 Cal Air Dyne Bike

12/9 Cal Assault/Echo Bike

Lucky Number 7

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Cool Down

Immediately into a 5-7 minutre easy pace Row/Bike/Walk after final round.

Half Kneeling Hamstring Stretch 1 min/side

Couch Stretch 1 min/side

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Accessory

3-4 Sets

12-15 Banded Face Pulls

8-12 Dips (Any Variation)

12-15 Banded Crunch

*Rest :60-:90sec between sets.