Saturday, November 11 2017

Strength Focus
EMOTM 12
Hang Squat Clean + Squat Clean
Start at 70%, add 5% every 3 minutes.

Farmers Carry
6 Rounds
100' with 100's/75's
Rest 1 Minute between sets

Gymnastics Focus
Bar Muscle Ups
10x3
If unable to do 3 consecutive reps, do 15x1 or 12x2
If unable to do a bar muscle up,
Do Chest to bar Pull Ups

Cardio and Endurance Focus
4 Rounds
5 Minute bike
2 Minute Rest
Try to keep watts at 350+/200+