Tuesday Nov 27 2018

Part A

15min Thoracic/Lat mobility

Part B

3 x 20sec Double KB overhead squat hold

Part C

10 rounds for time                             

5 pull ups                                             
10 x DB movement   GP - 40/25 or heavier   OP - 50/35 or heavier   CP - 60/45 or heavier                                                            
15 sit ups                                                   

Round 1- push press                                    
Round 2-Squat cleans                                  
Round 3-Floor press                                    
Round 4-Front squat                                
Round 5- Alt snatch                                        
Round 6- Reverse Lunge                               
Round 7- Renegade row                        
Round 8- Deadlift                                        
Round 9- Thruster                                         
Round 10-Box step over 20"