Workout of the Day Thursday Nov 30th 2023


A.) 40 Minute Cap

Bench Press (135/85)

*After Every Round Complete
8 Strict Pull Ups
250m Row or 200m Run or 15/12 Cal Bike

*Add 5/2.5 Lbs After Every Round, Score = Bench Press Weight

L1:95/55, 3 Banded Strict Pull-Ups
L4: 155/95, 5 Weighted Pull Ups

Booty Crew:

A.) BIG 40 min EMOM:

Min 1) Banded Glute Kick Backs Rt

Min 2) Banded Glute Kick Backs Lt

Min 3) BIG DB Squats

Min 4) Curtsy Lunges Rt

Min 5) Side lying plate abduction Rt

Min 6) Curtsy Lunges Lt

Min 7) Side lying plate abduction Lt

Min 8) Banded RDLs Rt Leg

Min 9) Banded RDLs Lt Leg

Min 10) REST