231115

Good evening Root Down…

Reminder to get those step-ups in. Halfway through the month. Should be around 500 by now. But, if not, no worries. Just throw in a few extra after class!

231115

Warm-up

- 10 American KB Swings (slow and light)

- 10 Goblet Squats (slow and light)

- 10 PVC Good Mornings

- 10 PVC Struct Presses

- 100M Run

MetCon

1. 10 Min EMOM

   - 8 KB Sumo Deadlift High Pulls (44/35)

   - 6 Push-ups

   Rest 2:00

2. 10 Min EMOM

   - 1 Rope Climb/3 Ground 2 Stand

   - 10 Air Squats

Score becomes AMRAP if athlete cannot keep up. See you tomorrow. DOWORK!

Mobility

- 1:00 Loose Bar Hang

- Banded Bully (band around wrist, front and back “give yourself a hug”)

- Rig wrist stretches (Palm/Back of Hand)

- 20 Elbow Rotations (Clockwise/Counter, Hands on Floor)