Friday – November 20

Part 1:

Every 5:00 for 3 Sets 

500/400 M Row or 400 M Run 

12 KB Swings 

12 Thrusters (75/55)

*”Sprint” fashion 

Part 2:

3 x 20

Back Squat 

*Rest 2-3 minutes between sets

*Start light, increase load each set but this is NOT a 20-rep max.  Aim to hit your final set from the back squats last week on this final set.


In Part 1, you are looking at about 2:30 – 4:00 of work. Can you find a repeatable pace? This is a LIGHT thruster that should be approach with an unbroken mindset. Part 2 is one more attempt getting some volume, do not try and crush yourself.