Sunday, November 13

Warm-Up
<p dir="ltr"><span id="docs-internal-guid-51d5b9fb-7fff-a63b-e407-9133be50807e">Tabata x 2</span></p><p dir="ltr"><span id="docs-internal-guid-51d5b9fb-7fff-a63b-e407-9133be50807e">Tabata 1: Box Step-Up + DB Deadlift (2x Right, 2x Left)</span></p><p dir="ltr"><span id="docs-internal-guid-51d5b9fb-7fff-a63b-e407-9133be50807e">Tabata 2: Box Jump Over/Step Over + DB SDHP (2x Right, 2x Left)</span></p>

Weightlifting
DBL KB Front Rack Step-Up (3 Rounds for reps)
<p dir="ltr"><span id="docs-internal-guid-dba92082-7fff-dc21-8d72-19ab272c8e1f">DBL KB Front Rack Step-Up</span></p><p dir="ltr"><span id="docs-internal-guid-dba92082-7fff-dc21-8d72-19ab272c8e1f">1×10/leg</span></p><p dir="ltr"><span id="docs-internal-guid-dba92082-7fff-dc21-8d72-19ab272c8e1f">1×8/leg</span></p><p dir="ltr"><span id="docs-internal-guid-dba92082-7fff-dc21-8d72-19ab272c8e1f">1×6/leg</span></p>

Metcon
“Messi” (AMRAP – Rounds and Reps)
AMRAP X 10
10 Single DB Box Step Over (50/35lbs) (22.5/15kg) (24/20)
10 Box Jump Overs
10 Alt. DB Snatches
Accessory
<p dir="ltr"><span id="docs-internal-guid-fab1127e-7fff-ad82-518c-ea219fd5e393">E2MOM X 3</span></p><p dir="ltr"><span id="docs-internal-guid-fab1127e-7fff-ad82-518c-ea219fd5e393">20 Plank DB Pull Throughs</span></p>
Cooldown
<p dir="ltr"><span id="docs-internal-guid-892af78c-7fff-2eb8-4df4-532c1b6e00b3">1:00 Knees to Chest Stretch</span></p><p dir="ltr"><span id="docs-internal-guid-892af78c-7fff-2eb8-4df4-532c1b6e00b3">:45/side Standing Calf Stretch</span></p>