Tuesday, 111516

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245 / 365 
am

A. Back SqT – 5 x 5 @75% EMOM

rest 5 min 

B. Front SqT – 5 x 5 @70% EMOM 

C. 5 x 5 heavy across – weighted Pull-ups 

D. 5 x 5 reverse grip bent over barbell row, HEAVY across 
pm

A. Running

Sprint 1 min, light jog for :90

sprint 2 min, light jog for :90

sprint 3 min , light jog for :90

sprint 2 min , light jog for :90

sprint 1 min , light jog for :90

rest 10 min 

B. Rowing 5 x 500m ; rest 2:15 between @ hard efforts; shooting for same pace you hit week of 10.17 programming (which was 2:30 rest) 

C. Assistance Work 

1. GHD Situps 3 x 20 fast reps; rest accordingly in between 

2. waiters carry 5 x 60’ each arm 

3. 10-12 min of scap work