Warm up: 100 dubs + 5 min emom 20 dubs w/AMRAP single unders rest of min


A) class

B) 5x

10 Push Press 205

3 legless rope climbs

10 d ball over the shoulder 100/70

C) 30 min of weakness… think long cardio, high skill, or mobility work. Stuff you know you should spend time on. Not a squat session. 

Tuesday, November 15th, 2016 at 5:35 am / Competitive