Dates to remember:
Nov 14th: KSCF Open House 5:30 & 6:30 pm (will replace both classes)

Nov 17th: KSCF Open House 9:30 & 10:30 am (will replace both classes)

This is how tall you were before you stopped mobilizing your T-Spine


Strength
Back Squat
In 10 minutes find 1RM for day

then

EMOTM for 6 mins: 1 rep @ 80-85% of above

WOD
“Red or Dead”

Complete 4 rounds
15/12 Cal Row
10 DB Thrusters
5 Muscle-Ups
Rest 2 mins

Rx: 55/40
L3: 50/35
L2: 45/30
L1: 40/25

Leave a Reply