Wednesday, November 7, 2018

Warm-up:
  • 3×50 Arm-only Bike
  • 4×3 Strict Pull-up
  • 3×10 sec. Ring Plank
  • 3×10 sec HS Hold
  • Ramp-up
 
 
Skill/Strength:
Push Press
5×2 @ 95%
 
 
MetCon:
3 rounds for time
RX
 
  • 5 Deadlifts 185/123
  • 10 Barbell Rollout
  • 15 Wall Ball 20/14

Fitness/Recovery
  • 5 Deadlifts 115/78
  • 10 Barbell Rollout
  • 15 Air Squat

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