11.11.17

Warm up

Nose breathing to start and slowly pick up the pace as you go.

10 min Assault bike+800m run+10 min row+800 m run

Mobilize

A)

4 sets

10 sumo deads

15 reverse hypers

20 eye level swings (heels down firing with the hips)

B) 3×6-8 glute ham raises

C) 18 min AMRAP

6 bar muscle ups

10 thrusters 155/105

14 ttb

Saturday, November 11th, 2017 at 7:24 am / Competitive