• AP Coach

11.18.19 Monday


Folder in Bin Please =) + Corrective Sheet

FR: Quads, Calves x2m

Banded Cat/Camels x20

(What was your first job?)

2 Rounds:

TKEs x25e

KB RDL to DL x10

Pushup to Inchworm x5

Skill: Front Squat


Air Squat

Goblet Squat



3x3 W/U

Strength: Front Squat

3x5 @ RPE 7 *3s Pause at bottom* + Weighted Plank x30-45s

WOD: Even Steven

4:00 On/2:00 Off x 3 Rounds

Round 1

10 Deadlift (225/155)

10 Bar Facing Burpee

Round 2

8 Deadlift

8 Bar Facing Burpee

Round 3

6 Deadlift

6 Bar Facing Burpee

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