Thursday, November 14, 2019

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

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Saturday 200321

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