Monday December 21, 2020

NOQUIT NOVEMBER CODE

LESSON 18: BE A LOYAL FRIEND

“A loyal friend and teammate is more precious than a diamond and more valuable than gold. They are very rare. My hope is that as you read this, you will increase the supply of loyal friends and teammates by deciding to be one today.”

Primer:

Burgener Warm Up
60s Jumping Squats
60s PVC Push Press

Mobility:
60s Extend Arm Lizard
60s Seated Straddle 

Technique:
5x: 2 Hang Power Snatches + 2 Power Snatches 

WOD: Isa-ball

10 Rounds: 
3 Pwr Snatches @ 155/105
15 Wallball @30/20

Bulletproof Shoulders:

10 Rounds
6 DL High Pulls 
15 Waiter Squats 

Bonus:
ROMWOD