Monday, November 21

Warm-Up
<p dir="ltr"><span id="docs-internal-guid-8072acff-7fff-6462-7f0d-5f8dc9eceb14">AMRAP X 9 (Inc. Pace each round)</span></p><p dir="ltr"><span id="docs-internal-guid-8072acff-7fff-6462-7f0d-5f8dc9eceb14">200m Jog</span></p><p dir="ltr"><span id="docs-internal-guid-8072acff-7fff-6462-7f0d-5f8dc9eceb14">250m Row</span></p><p dir="ltr"><span id="docs-internal-guid-8072acff-7fff-6462-7f0d-5f8dc9eceb14">12/10 Cal Bike</span></p><p dir="ltr"><span id="docs-internal-guid-8072acff-7fff-6462-7f0d-5f8dc9eceb14">10 Leg Swings Forward/Back</span></p><p dir="ltr"><span id="docs-internal-guid-8072acff-7fff-6462-7f0d-5f8dc9eceb14">10 Leg Swings Side/Side</span></p>

Metcon
Lungs (Time)
"Lungs"
100/80 Cal Bike
1 Mile Run
2k Row

32 MIN CAP

<p><span id="docs-internal-guid-ce6b142b-7fff-1e2d-ca13-036540cc3212">Last seen on 7/12/22</span></p>
Accessory
<p dir="ltr"><span id="docs-internal-guid-ee19fcce-7fff-383d-cfc9-74d7799afda0">2 Rounds for Quality</span></p><p dir="ltr"><span id="docs-internal-guid-ee19fcce-7fff-383d-cfc9-74d7799afda0">10/10 Pallof Press</span></p><p dir="ltr"><span id="docs-internal-guid-ee19fcce-7fff-383d-cfc9-74d7799afda0">20 Bodyweight Russian Twists</span></p><p dir="ltr"><span id="docs-internal-guid-ee19fcce-7fff-383d-cfc9-74d7799afda0">:30 Wall Sit</span></p>
Cooldown
<p><span id="docs-internal-guid-f8ec3a27-7fff-7b9c-0a59-6b23970d57e7">1:00/side standing calf stretch</span></p>