Friday, November 3rd

A.

GYMNASTICS/STRENGTH:

12 Minute EMOM (6 Rounds)

Station 1 – 12 Walking Lunges with Double KB (53/35)

Station 2 – 5 Handstand Push-Ups (FB – Strict or Deficit HSPU)

B.

METCON:

3 Rounds for Time:

10 Chest to Bar Pull-ups

10 Front Squats (165/110) (FB 185/135)

10 Burpees

*In today’s triplet, intensity is the name of the game. Having the correct weight on the barbell and picking an appropriate gymnastics piece will allow each individual to hit the intended stimulus. First round on the barbell should be unbroken without a doubt. On the Chest to Bar Pull-ups, athletes should also be able to break once to complete 10 repetitions if they needed to.