4 November

Traning AM Session (545a)

A1. 6m Bike Erg
A2. 6m Ski
A3. 6m Row

B1. Pullups
B2. 50 KBS
B3. 10-20-10 DL - Shrugs
B4. DB Pullovers x20 (60)
B5. Tricep Concentrations (60)

C. Crossover

D. Mobility


Training PM Session (130p)

A. Build To A Tough Triple Back Squat
*335

B. 20 Rep Back Squat, Week 9
*285#

C. Every 2m For 12m
1DL - 1 HSC - 1 PJ
*Add 1 Rep Each every 2m
*195