11.13.17

Warm up:

20:00 clock

1 min bike

1 min row

Start out chill for the first few minutes of each and finish with a decent steady pace you can maintain.

A) 3 sets of 20/15

Strict bar dip

Strict wide grip pull-up

B) 3 sets of

6/4 ring muscle up

6/4 bar muscle up

C) 3 sets of

25 ghd

25 hip ext

D) every 4 minutes for 20 min

20/16 cal bike all out + 10-8-6-4-2 Deads

(225/275/315/365/405) (155/185/205/245/275)

Ex: 0-4:00 20 cal plus 10 deads then rest remaining. 4-8:00 20+8 then rest… etc.

E) class

Sunday, November 12th, 2017 at 11:36 pm / Competitive