Nov 28, 2017

1. Warm-up
4 Steady Rounds:
10 Jump Squats
10/7 Calorie Bike
10 Hip Extensions

2. Strength
3RM Back Squat

3. Met-Con
AMRAP 9 Minutes
Climb the Ladder
2 D-Ball/Sandbag Over Shoulder
10/7 Calorie Ski
4 D-Ball
10/7 Calorie Ski
6 D-Ball
10/7 Calorie Ski
Etc.

4. For Time
30/18 Calorie Row
15/12 Muscle Ups
20/12 Calorie Row
12/9 Muscle Ups
10/6 Calorie Row
9/6 Muscle Ups