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Workout for the Day on Monday, November 9th

GYM Plan


1) Back Squat: 5-4-3-2-1+. Rest 2:00
– Goal: #5 PR over 8-10 sets with 3-4 reps over 90%. Plan your jumps strategically.

2) Metcon Warm-up:
3 Rounds of:
4 Thrusters
3 Bar Facing Burpees
Rest 60s
*progress to Thruster weight over the 3 rounds



For time:
Thrusters (95, 65)
Bar Facing Burpees
*Last tested on 12/2
– Goal: Tough but steady pace with enough left in the tank to speed up on the last set of Burpees.
8:00 Time Cap

Extra Credit

Barbell Glute Bridges: 4 x 10. Rest 60s.

Cooldown (After class)

– Half-Kneeling Biphasic Hip Flexor Stretch x 60s each side



Annie At Home
50-40-30-20-10 reps, for time of:
Double Under Sub with 2X Jumping Jacks or 3X Single Unders
AbMat Sit-up

5 rounds for quality of:

10 Front Raises

10 Side Lateral Raises

10 Prone Rear Lateral Raises

Rest 2 mins

Start here

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