Wednesday 11th November

MOB/ACT: 2 Rounds of 30SEC each:
20x Switch Hip Extenders (SHE)
10xT-Rotation Push Ups (TPU)
20x Inverted Can-Cans
10x Spot Inch Worms
10x Squat Pulls

3RFT:
5x burpees
7x toes to bar
10x double unders

O-LIFT 15:
Work up AHAP of
1x Clean with a 3sec pause below the knee + 1x Clean + 1x Front Squat

STRENGTH 15: 
1A: Over head Squat - Work Up to a 5RM
1B: Muscle Up Progression/ Butterfly

EMOM 10:
Min 1- 17 Calorie Row
Min 2 - 1 round of 'Cindy'

1 round of 'Cindy'= 5x Pull Ups + 10x Push Ups + 15x Air Squats