Monday, November 11.02.15

Warm-up:

3 sets 10 med ball thrusters 20 russian twists 10 shuttles

Front Squat: 5 @ 65% 5 @ 70% 3 @ 72% 3 @ 75% 1 + @ 85%

Push-ups: 3 x max unbroken (if more than 15, use a deficit)

Single Arm kb row: 3 x 10 each arm

Metcon: 3 minute amrap rest 1 minute 5 minute amrap rest 2 minutes 3 minute amrap

*Pick up each where you left off*

20 wallball shots (20/14) 10 shuttles 20 kb swings (53/35) 10 shuttles 20 burpees 10 shuttles


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