Sunday

Warm-up
Warm-up
Extended warm up:

400m run or 2:00 any other cardio

2 Rounds:
40 Prisoner Jacks
30 Butt Kickers
20 Single Leg RDL (alternating)
10 Up Downs (no push-up burpees)

400m run or 2:00 any other cardio

Metcon
Hope For Kenya (AMRAP – Rounds and Reps)
12-Minute AMRAP of:
50 Squats
30 Push-ups
15 Pull-ups

Sub pull ups with bent over rows, banded pull downs, bicep curls, or any other pulling motion!
Brovember 8
12 Single Arm DB Row, per side, heavy
12 Front raises, light
12 lateral raises, light
60 seconds of bicycle crunches as rest

Use any heavy object for rows. Use any light objects for front and side raises!