Monday, 112414

Rachel 

am:

A. EMOM x 24 - sustainable throughout; get heart rate going

1. 15 cal Row 

2. 10 Cal AB

3. 5 Strict HSPU (tough 5, so use deficit or # to create this)

4. rest 

B. Back SqT -  80% x 1 x 3 sets 

C. Reverse Hyper - 3 x 15 @25% of Back SqT 1RM 

pm: 

A. Back SqT - 3RM + 2x3@90%

B. AFAP

40 KB SqT Clean Thrusters (35’s/26’s)

50 Cal Row 

20 KB SqT Clean Thrusters (53’s/35’s)

30 Cal AB

10 KB sqT Clean Thrusters (70’s/53’s) 

20 MUs 

C. 7 min recovery row @Z1

D. 5rds NFT

10-12 Plate Trip Ext

15 Band Scap Squeezes

:20-:30 L -Sit hold

One Session:

A. Back SqT - 3RM + 2x3@90%

B. Comp WOD

C. Reverse Hyper Work

D. 5rds Assistance Work