11.17.20 Workout of the Day

November 16, 2020

WARM-UP

Run Warmup

200 Meters Easy

2 Rounds

30 Seconds PVC Overhead Squats
30 Seconds PVC Hollow Hold
30 Seconds Lateral Hops Over PVC Pipe
30 Seconds PVC Arch Hold

Overhead Squat Biased Barbell Warmup

5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Snatch Grip Behind the Neck Presses
5 Snatch Grip Romanian Deadlifts
5 Overhead Squats

MOBILITY 

PVC Pass Throughs: 45 Seconds

PVC Wall Squats: 45 Seconds

PVC Sotts Press: 45 Seconds

WORKOUT OF THE DAY

“Shuffleboard”

For Time:
800 Meter Run
25 Thrusters (95/65)
25 Chest to Bar Pull-ups
800 Meter Run
25 Overhead Squats (95/65)
25 Toes to Bar
800 Meter Run
25 Front Squats (95/65)
25 Pull-ups

AFTER PARTY

Midline

Not For Time:
75 GHD Sit-ups

HOME GYM

3 Rounds For Time:
800 Meter Run
21 Dumbbell Thrusters (50’s/35’s)
15 Strict Pull-ups