In the Gym November 16th

Power Endurance

10:00 C2/AD/Ski Erg
3×5 Wall squat
2×10 Shoulder Opener
3×5 Cuban Press
3×8 Goblet Squat

Javorek DB/KB Complex
6x Hi-Pull
6x Bent over row
6x Hang Clean
6x Front Squat Push Press
6x OHS & SOTS Press
6x Push Up & 1 arm row
3 sets, increase weight each set; don’t put DB down btwn movements

Focus circuit
OHS @55# + Ring Push
30 + 20 + 10 reps of each for time

Then: C’s sadistic squat ladder
1-10 squat ladder, KB in FR, alternate rungs with teammate, hold @ bottom of squat while teammate is squatting