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

MetCon

In Teams Of 2 Complete For TIME/MAX REPS of:

P1: 1000m Row

P2: AMRAP of:

5 Pullups

10 Pushups

15 Air Squats

* AMRAP Length = 1000m Duration

* P1 & P2 Switch AFTER Row (Complete BOTH Sections Before Moving On)

P1: 1000m Row

P2: AMRAP of:

5 T2B

10 Lunges

15 DB Push Press (35/50#)

* AMRAP Length = 1000m Duration

* P1 & P2 Switch AFTER Row (Complete BOTH Sections Before Moving On)

P1: 1000m

P2: AMRAP of:

5 Burpees

10 V-Ups

15 Box Hops

* AMRAP Length = 1000m Duration

* P1 & P2 Switch AFTER Row (Complete BOTH Sections Before Moving On)