Friday 11/27

WARM UP
5:00 quadrupedal movement
3 rounds:
10 ring rows
10 meter walking lunge
10 kip swings
SKILL
Weighted chin up
*Build to 3RM
WORKOUT OF THE DAY
15-12-9-6
Alternating DB snatch
Alternating DB jumping lunges
Bar muscle up
RX: (50/35)
55+: (40/20)
*15:00 time cap.
ANYWHEREX
SKILL
Shoulder mobility
*10:00 roll and stretch
WORKOUT
“Dirty 30”
30 box jumps
30 jumping pull ups
30 kb swings
30 walking lunges
30 push press
30 knees to elbows
30 back extensions
30 wall balls
30 burpees
30 double unders