November 20, 2018

November 20, 2018

5 minute clock 

single unders x 20

lunges x 10 

straight arm plank - 15 seconds

air squats x 10

20 minute clock to complete :
4 sets of :
front squats x 8 reps 
hand release pushups x 12
double unders x 25-50

notes :
- all front squat sets to fall between 65-75% of 1rm

for time :
10-1 pull-ups 
1-10 shoulder to overhead (135/95)

notes :
- rx+ - 155/105 barbell + chest to bar pullups
- level 2 - 115/80 lb barbell
- level 3 - 95/65 lb barbell 
- level 4 - load of choice + jumping pullups 

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