Monday 11.23.20

Prep
9 min Emom
1.Bike x 30 sec
2.wall Sit x 30 sec
3.Prisoner tall kneeling to stand x 10 reps

Essentials
A.
3 Sets
Barbell on Back Alternating Step Back Lunge x 5 per leg
Rest 15 sec
Goblet Squat x 10 reps
Rest 15 sec
Box Jump Over x 10 reps
On the 3 min marks

B.
For Time:
28-21-15-9
Row for cal
24-18-12-6
Dual Dumbbell Clean and Jerk
20-15-10-5
V Ups

C.
3 Sets
Lateral Sled Pull x 25 ft right side
Side Plank x 15 sec right side
Lateral Sled Pull x 25 ft left side
Side Plank x 15 sec left side

Fitness
A.
3 Sets
Barbell on Back Alternating Step Back Lunge x 5 per leg
Rest 15 sec
Goblet Squat x 10 reps
Rest 15 sec
Box Jump Over x 10 reps
On the 3 min marks

B.
For Time:
28-21-15-9
Row for cal
24-18-12-6
Dual Kettlebell Clean and Jerk 35/25
20-15-10-5
Toes to bar

C.
3 Sets
Lateral Sled Pull x 25 ft right side
Star Plank x 15 sec right side
Lateral Sled Pull x 25 ft left side
Star Plank x 15 sec left side