Run, row, Assault Bike, and/or ski erg @ easy pace
2 sets of (10 band dislocates + 10 band pull-aparts + 10 band behind-the-neck presses)
2 sets of (10 alternating side lunges + 5 scap pull-ups + 5 scap push-ups)
Every :90 for 15:00 (5 sets of each):
1st: 3-position squat clean (floor + below knees + above knees), solid reps over absolute load, opt for cleans in overhead position is tough
2nd: max (-1) unbroken strict pull-ups – if you know you’ll get more than 10 on your 1st set add a little weight
+
Every :60 for 10:00 (10 sets) – same structure as last week, if you don’t complete the 24 reps within the :60 window, treat the remainder of the 10:00 as an AMRAP:
15 double-unders
6 goblet squats
3 toes-to-bar
+
5:00-10:00 coach-led mobility work
Post results to comments.
THANKSGIVING SCHEDULE:
today (11.22): 530 & 630 classes are cancelled, gym closes @ 530
Thursday (11.23): no classes, open gym only from 1000-1200
Friday (11.24): 1030 only
Saturday (11.25): regular schedule resumes
Sunday (11.26): 1st Annual CSC Alpine Terrace Turkey Trot @ 900