Friday: Nov 10, 2017

Warm Up

10 Cals Bike

5 Push Ups

5 Each Arm - 1 Arm KB Swings

50ft Bear Crawl

x 2

Strength -

Snatch

Build to a heavy

Gymnastics -

25 Pike Ups

12 Barbell Roll Outs

25 Hollow Rocks

1:10 DBall Hold 150/100

x 3

Conditioning

As Many Reps As Possible in 10 minutes.

5 Shoulder to Overhead (M=115lbs, F=75lbs)

10 Deadlift (M=115lbs, F=75lbs)

15 Box Jumps, (M=24", F=20")