Wednesday, November 1st 2017

Warm-Up:
500m Row
10 Cat/Cow
10 Inchworm Walkouts (no Push up)
10 Slow Ring Rows - 3 seconds down, 1 second up - Use shoulders only.
20 Alt Torso Twists
Wrist Elbow Arm Circles

Strength: (20 minute cap)
Accumulate a 2 Minute Pull-Up Hold
then..
Accumulate a 3 minute Handstand Hold
If you have time left over, Muscle Up Progressions focusing on hip explosion/extension

Workout of The Day:
E3MOM for 18 mins  (Total of 6 sets) - Scale Appropriately: Scale weight, not reps
15/12 cal row
10 Clean & Jerk (135/95) *no squat
*goal is to stay consistent or beat time each round*