JUST THE THREE OF US & HIIT NOVEMBER

01.11.2021

A) CROSS

WARM-UP Dynamic Warm-Up & WOD Prep

STRENGTH

On The Minute x 10:

Min 1: 6 Strict Presses

Min 2: 10 Barbell Rows

WOD

"JUST THE THREE OF US"

12' AMRAP:

6 Handstand Push-Ups

9 Front Squats

35 Double Unders

B) BODY CROSS

"HIIT NOVEMBER"

8' EMOM x 3 Rounds:

1 - Burpee Box Jumps x 9

2 - Box Dips x 22

3 - Renegade Rows x 8

4 - Shuttle Runs ('45)

5 - Pull-Ups x 20

6 - Flutter Kicks ('45)

7 - Rear Foot Elevated Split Squats ('45)

8 - Side Plank ('45)

"Alright. They're to the front of us, to the left and right, and behind us. We're surrounded... They can't escape us now."