Monday October 2nd

A- Back Squats                             

3 x 3 @ 80%-85% -90%                                                

1 x 20- 5lbs heavier than last week

Happy Birthday coach Shannon!

B- 20 HSPU                                                           

2 MU's  ring or bar                          

1min rest                          

15 HSPU                               

4 MU's                             

1min rest                       

10 HSPU                               

6 MU's                                  

1min rest                               

5 HSPU                                  

8 MU's                                  

* if not doing muscle ups complete 1 pull up 1 dip 1 transition for every MU rep