11/26 Monday

Warm-Up
3min Row or Airdyne
3rnds:
5/side Glute Bridge w/ OH Reach
5 Supermans
5 Squat-to-Stand
5/side X-Band Walks
10 Band Pass throughs
10 Black burns Version 1

Fitness
A1. Front Squat @ 20×1, 5-5-5-5, 2min (building to a 5RM)
A2. 5 Kips into 1 Pull-up, 1.1.1, 2min
B1. Clean Pulls @ 100% RM, 5 reps x 4 sets, 90 sec – drop each rep after triple extension
B2. CGBP @ 20X0, AMRAP @ (10# heavier than last week) x 4 sets, 90 sec
C. DB Walking Lunges, 10/leg x 3 sets, 1 min

XFitSport
A1. Front Squat @ 20X1, 1-1-1-1-1, 2 min (building to a1RM)
A2. Muscle-up Cluster, 2.1.1.1 x 5 sets, 2 min
B1. Clean Pulls @ 110% RM, 5 reps x 4 sets, 2 min – drop each rep after triple extension
B2. CGBP @ 20X0, AMRAP @ (10# heavier than last week) x 4 sets, 2 min
C. DB Walking Lunges, 10/leg x 3 sets, 1 min