Tuesday, November 29
Warm-Up
<p dir="ltr"><span id="docs-internal-guid-71ce54c2-7fff-2b39-6663-a056d108b20a"> 3 RDS</span></p><p dir="ltr"><span id="docs-internal-guid-71ce54c2-7fff-2b39-6663-a056d108b20a">:30 row (Arms only)</span></p><p dir="ltr"><span id="docs-internal-guid-71ce54c2-7fff-2b39-6663-a056d108b20a">:30 row (Arms and Torso)</span></p><p dir="ltr"><span id="docs-internal-guid-71ce54c2-7fff-2b39-6663-a056d108b20a">:30 row (full body)</span></p><p dir="ltr"><span id="docs-internal-guid-71ce54c2-7fff-2b39-6663-a056d108b20a">:30 rest</span></p>
Metcon
5k Row (Time)
Max Effort 5k Row
<p><span id="docs-internal-guid-f9eb3edc-7fff-a11a-f8e2-a0c82bfea3d1">LEVEL UP OPPORTUNITY: PR your 5K! (Conditioning Focus)</span></p><p> </p><p><span>(Last tested 5/26/22)</span></p><p> </p><p> </p>
Accessory
<p dir="ltr"><span id="docs-internal-guid-0ee268dd-7fff-3d25-660f-eea9b92be9a5">3 Rounds for Quality</span></p><p dir="ltr"><span id="docs-internal-guid-0ee268dd-7fff-3d25-660f-eea9b92be9a5">10/10 Pallof Press</span></p><p dir="ltr"><span id="docs-internal-guid-0ee268dd-7fff-3d25-660f-eea9b92be9a5">20 Hollow Rocks</span></p><p dir="ltr"><span id="docs-internal-guid-0ee268dd-7fff-3d25-660f-eea9b92be9a5">20 Hanging Flutter Kicks</span></p>
Cooldown
<p><span id="docs-internal-guid-4f9f7e83-7fff-6a79-403f-a667338d6483">1:00 Banded Lat Stretch/Side</span></p>