Monday 11/22

WARM UP
3 rounds:
200 meter row
10 hollow rocks
10 strict press
10 kip swings
SKILL
Bar muscle up technique
*10:00 practice
WORKOUT OF THE DAY
3 rounds for time:
500 meter row
21 burpees
15 toes to bar
9 HSPU
*20:00 time cap.
ANYWHEREX
SKILL
Deadlift technique
5 x 5
WORKOUT
Complete 8 tabata rounds for each exercise:
KB deadlift
Push ups
Abmat situps
Goblet squat
BARBELL CLUB
3 rounds barbell warm up
A) EMOTM 10:00
Clean pull + High pull + Power clean
😎 Establish 1RM Hang clean & jerk
C) Front Squat
5 x 3