Monday, 112414

Rachel 
am:
A. EMOM x 24 – sustainable throughout; get heart rate going
1. 15 cal Row 
2. 10 Cal AB
3. 5 Strict HSPU (tough 5, so use deficit or # to create this)
4. rest 
B. Back SqT –  80% x 1 x 3 sets 
C. Reverse Hyper – 3 x 15 @25% of Back SqT 1RM 
pm: 
A. Back SqT – 3RM + 2×3@90%
B. AFAP
40 KB SqT Clean Thrusters (35’s/26’s)
50 Cal Row 
20 KB SqT Clean Thrusters (53’s/35’s)
30 Cal AB
10 KB sqT Clean Thrusters (70’s/53’s) 
20 MUs 
C. 7 min recovery row @Z1
D. 5rds NFT
10-12 Plate Trip Ext
15 Band Scap Squeezes
:20-:30 L -Sit hold
One Session:
A. Back SqT – 3RM + 2×3@90%
B. Comp WOD
C. Reverse Hyper Work
D. 5rds Assistance Work 

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