Wednesday 11-1-23

November has arrived! You ate candy last night... come lift something today! 

Warm Up:
Run 400m
Row 500m
10 Push Ups 
10 Air Squats 

Pigeon (45 sec each side)
Hamstring Stretch with Band (45 sec each side)
Butterfly (1 min)
Downward Facing Dog (1-2Min)

We did a awesome job with our 3 Rep Squats! Super proud of the PR's I Saw! 
Let's do some complexes for the next month or two... mix it up! 

Option 1:
Power Clean + Hang Squat Clean+Front Squat+Squat Clean 



3 Push Press + 2 Jerks 

Superset each complex with some Pistols... or attempts at them 🙂