Friday: Nov 17, 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 Double

Then

3 x 2 @ 90%

Gymnastics -

25 Pike Ups

12 Barbell Roll Outs

25 Hollow Rocks

1:10 DBall Hold 150/100

x 3

Conditioning

21 - 15 - 9

Squat Clean @ 135.95

Ring Dips