Monday, November 21

November 21, 2016

Back Squat (4 x 4 )

 

15 mins Time Cap

Empty bar x 10

5 reps @ 55%

2 reps @65%

2 reps @75%

THEN

4 sets x 4 reps @ 90% 1 RM Back Squat.

 

Metcon (Time)

21-15-9
Deadlifts 225/165
Bar Facing Burpees

 

Rx+ 275/205


Rest 5 Min

 

Metcon (Time)

15 Bar Muscle Ups
20/16 Cal Row
4 Tire Flips
12 Bar Muscle Ups
20/16 Cal Row
3 Tire Flips
9 Bar Muscle Ups
20/16 Cal Row
2 Tire Flips

 

Scale MU with 1 Pull-up & 1 Dip for every MU. 1st set do 15 pull-ups then 15 Dips

 

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