Thursday 11/17

Warm Up
2 Rounds
12 DB Goblet Lateral Squats
10/8 Calorie Air Bike/Row (HARD)
12 Jump Squats
10 Push Ups w/ a Twist

:10 Strength -you have A LOT of time to get through this so don’t rush
Find a 1RM Pause Back Squat
Full 1-second pause in the bottom.

:45 WOD

For Time
20/15 Calorie Bike
20 Bar Facing Burpees
20/15 Calorie Row

Target Score: Sub 5 Minutes
Bike/Rower: If you are without 1 of these two machines, substitute with a 300m
Run or have athletes repeat the same machine after burpees.

Coach Focus: We are looking for a short, very uncomfortable sprint workout to end
class today. All athletes should have a version of this workout they can finish in
under 6 minutes.

:55 Cool Down

Lizard

Couch