Thursday, November 1st 2018


Warm-Up
150m Row
10 Hip Raises
10 Alt Knees to Chest
10 Push Ups
10 Cat Cow
3x

Strength:
4 Sets of:
8-12 Dips
6-8 KB Crossbody RDLs L
6-8 KB Crossbody RDLs R

Workout of The Day

RX:
5 Rounds For Time
9 Bar Muscle Ups 
15 Deadlifts (225/155)
21 Box jumps 24/20

Scale:
5 Rounds For Time
9 Pull Ups
15 Deadlifts (185/135)
21 Box jumps 24/20

Beginner:
5 Rounds For Time
9 Ring Rows
15 Deadlifts (95/65)
21 Box Step-Ups (24/20)