Friday 191115

Warm-Up:

Mobility

3 rounds

10/8 cal bike-row-ski

5 SA DB Press

5 Pause Goblet Squats
5 Kips

Strength:

A. Tall Jerk balance; 5x3; rest :45 bt. efforts
B. Back Squat 4x6; @ 65-70% of max

C. Weighed chin up; building for 5 reps over 4 sets

MetCon:
21-15-9-6-3 @ smooth pace 

pull ups

T2B

wall ball

cal row

Extra:
A1. False Grip High Pull Hold 3 x :10 

A2. Single Arm Ring Push Up Support Hold 3 x :15/arm

B. Kip Swing x 10 x 3