MetCon

i) EMOTM 30 Minutes of:

5 Straight Arm Burpees

8 Pushups

10 Air Squats

ii) 21-15-9 For Time of:

Double Unders

Tuck Jumps

iii) “Bring Sally Up”

Plank Edition

It’s Jenny’s last day tomorrow before she goes to Basic Camp, so we’ve decided to incorporate some of her favourite movements in a sweet workout!!!

#smallathletethings #fitnessjourney #savasana

We’ll see her again in late November/early December for her and Braden’s final goodbye, so it isn’t technically a goodbye, but more of a see ya later…. Good luck at Basic Jenny, we are definately gonna miss you!!!

If you’d like to send your best wishes, she will be coming to Open Gym at 4pm tomorrow!!!

Strength

Deadlift 6×4 (Ascending/HEAVY)

MetCon

6 Rounds For Time of:

8 Pullups

8 Power Cleans (75/115#)

8 HSPU

8 Box Hops (20/24″)

Lift (Mechanics)

EMOTM 10 Minutes of:

Tall Split Jerk (3)

Lift (Strength)

EMOTM 15 Minutes (Ascending Weight) of:

Split Jerk (1)

Gymnastics

EMOTM 10 Minutes of:

Odd: 3 RMU OR 20-30s RMU Drill

Even: 20′ HSW OR 20-30s HSW Drill

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MetCon

For TOTAL Reps:

7 Minutes Calories Ski Erg

1 Minute Rest

7 Minutes Burpee To Target (6″)

1 MInute Rest

7 Minutes Wall Balls (W:9/14 M: 10//20#)

1 Minute Rest

7 Minutes Weighted Box Overs (W: 20/20 M: 24’/35#)

1 Minute Rest

7 Minutes 150m Shuttle Runs

Strength

Back Squat 5×6 (Ascending)

MetCon

15-12-9-6 For Time of:

Calories Assault Bike

Hang Power Snatch (65/95#)

T2B