11.21.2022

Warm Up
Row 300m
50m dual KB/DB overhead carry
Row 250m
50m dual KB/DB front rack carry
Row 200m
50m dual KB/DB farmer carry



Primer
2 sets
12 each side single leg glute bridges
12 each direction banded walks
30-45 second wall sit




Strength
back squats
"Do It Better"
5 reps@ 65%
4 reps @ 75%
3 reps @82%
2 reps @87%
1 rep @92%
1 rep @95%

WOD
"12 Men on the Field"
12-9-6
Shoulder to overhead 135/95 115/75 75/55
TTB
Rest 2:00
9-6-3
Shoulder to overhead 155/105 135/95 95/65
TTB
Rest 2:00
6-4-2
Shoulder to overhead 185/125 155/105 115/75
TTB