Workout for Thursday, November 11

Gym Workout

10:00 EMOM:
Min 1) 12 Deadlift (light – moderate)
Min 2) 8-12 Barbell Roll-out / Wallball Knee Tuck

14:00 for quality:
10 Landmine Thruster
10 Standing Landmine Torso Rotation ea side
10 SA KB Bent Over Row ea arm

At Home Workout

Warmup:
6:00 moving warmup

Part A:
15:00 EMOM:
Min 1) 10 Crunches w/:02 pause at top
Min 2) 10 Push-up (:03 lower)
Min 3) 12 Weighted Cossack Squat

Part B
10:00 AMRAP:
10 DB/KB Snatch
10 Alernating DB/KB Reverse Lunge

Part C:
2 Rounds:
12 KB Oblique crunch ea side
ME Hollow Hold