11/26-11/30 Wed. thru Sunday

Before each Session WARM UP!!

Main set sessions:

Wed 11/26
L3: 10 rounds
- 10 pull ups
- 10 air squats

L2: 5 rounds
- 10 pull ups
- 10 air squats

L1: 3 rounds
-5 pull ups
- 5 air squats

Thuresday 11/27 KB Breath ladder
L3: 5 ladders

L2: 3 ladders

L1: 2 ladders

one ladder = reps 1, 2, 3, 4, 5, 6, 7, 8, 9, 10 then decending reps to back to 1

Friday 11/28 REST DAY

Saturday 11/29 Crossfit special for time
L3: "Fran" reps 21-15-9
-pull ups
-thruster (95lbs is rx'd)

L2: Modified "Fran" 15-10-5
-Pull ups
-Thrusters

L1: Modified "Fran" 9-6-3
-Pull ups
-Thrusters

Sunday 11/30 Squat Day
L3: work up to your max then rep at 95%
- 1, 1, 1, 1, 1, 1

L2: rep at 75% of max
- 1, 1, 1, 1

L1: work up to max, you're done.






Happy Holidays and Happy Training
Rayne