Friday Nov 30 2018

Part A

15min shoulder/pec mobility

Part B

scale movements to whatever is the most challenging option for you for 4 reps per set
B1- 2 x 4 sDips                 
B2- 2 x 4 sC2B                   
B3- 2 x 4 sHSPU

Part C

21-15-9                                              
Pull ups      GP - Banded   OP - Kipping    CP - Butterfly                                          
DB thrusters   GP - 40/25    OP - 50/35   CP - 60/45
Dips     GP - Banded   OP and CP - kipping on rings
DB Deadlifts  GP - 40/25   OP - 50/35    CP - 60/45