| Warm up – 2 RNDs |
| 10 minute run |
| 10 minute bike |
| Skill Practice |
| EMOM 6 |
| 20s Single arm plank |
| Skill Practice |
| EMOM 5 |
| 8 Spider Crawl |
| Build to a heavy 3 rep max |
| 3 – 3 – 3 – 3 – 3 – 3 – 3 – 3 – 3 – 3 |
| Thrusters |
| Stretch – 2 RNDs |
| 1 min per side Couch Stretch |
| 1 min Downward Dog |
| 1 min Foam Roll |
Thursday – 12 Nov 2020
