MONDAY 11.30.15

Warm-up:

5 minute row or run

then..

20 meter lunges

10 meter inch worm w/ push-up

PVC pipe; overhead pass through, good mornings, & rotations

Front Squat:

4 x 5 @ 75%

1 x 10 @ 60%

Strict Pullups:

4 x 5 (2 sets pronated grip/ 2 sets supinated grip)

Ring Dips:

4 sets between 5 & 10 reps

(*if you can do more than 10, add load)

10 minute AMRAP

5 hang power cleans (135/95)

20 double unders

5 shoulder to overhead (135/95)

20 double unders

5 bar muscle ups/ 3 attempts/ scale: chest to bar or ring rows

20 double unders


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