| Warm up – 50m (Outside) |
| Walking Lunges |
| 10 Hand release Push ups |
| Monster Walks |
| 10 Sit ups |
| walking toe touches |
| Skill Practice |
| EMOM 5 |
| 20s Passive Hang (Hang off bar) |
| Skill Practice |
| EMOM 5 |
| 3-5 Tricep push ups |
| WOD Prep – warm up |
| 21-18-15-12-9-6-3 |
| Front Squats 50/30 |
| KB Swings 24/16 |
| Box Jumps 24/20 |
| Push ups |
| Stretch – 2 RNDs |
| 30s per side Calf Smash (KB) |
| 30s per side Quad Stretch (Banded) |
| 30s Driving position |
Monday – 9 Nov 2020
