Work with a partner (still possible on your own or with trainer help)
Both Complete Each excise in order before moving on.
You need: Mat, Ab Mat, Weight Plate (maybe).

1. Plank Partner Rows Per arm. (Face Head to Head holding handshake grip, pull with resistance back and forth)
2. Partner Leg Raises and Throw (see video below)
3. Partner Nordic Hamstring Curls (kneel on ab mat) (see video)
4. Weighted Push-ups (partner hold's plate on your back, or pushes lightly down on your shoulders)
5. Bulgarian Split Squat per leg (partner holding plank, place foot on their shoulders acting like a bench)

Reps per round (reverse pyramid): 15, 13, 11, 9, 7 (Skip 5,3 and climb back up) 7, 9, 11, 13, 15
As far as possible. Remaining Class.

10 min EMOM
odd 3 power cleans @ 75%
even 3 front squats same weight

2 min ME airbike cal
1 min rest
2 min ME row cal

Shoulder Press 3x70, 3x80, 3x90
Add 2,5 kg to week 46

5x3 @ 85%

LAST DAY OF CrossFit Jeppis November Challenge.
Spend 10 minutes in squat every day! Not in one go if you can`t, but in sections throughout the day.

Hope you all have a better squat-position after these 31 days in squat! Great job!

CrossFit Jeppis November Challenge.
Spend 10 minutes in squat every day! Not in one go if you can`t, but in sections throughout the day.

Foam roll glute / hip flexors / calf
Calf stretch
Hip Circles
Hip Waves
Lizard stretch seq
Tubing bands for shoulders (circles, T's, Y's, Rows)
10

Snatch Pull 5x3x100 % (Full snatch 1RM)

E3MOM for 30 minutes:
12 wall balls
10 split jumps
12 push ups
10 split jumps
12 KBS 24/16

• Each round should be completed as all out sprint, no resting between movements. Scale reps up or down if needed. Work/Rest about: Work: 1:30 – 1:50. Rest 1:30 – 1:10.