11 November

Training Session AM (545a)

A. 7k Bike Erg (15:40)

B. 50 U/B KBS 

C1. Strict Pullups
C2. Tricep Pressdowns
C3. Curls
C4. Seated Plate To OHD
C5. Plated High Pulls
Rest 3m, x3

D. Crossover

E. Mobility

Training Session PM (130p)

A. 6x3 Climbing Front Squats
*2 Second Hold In Bottom
*165/195/225/245/265/285

B1. BB Rev Lunges (135)
B2. S/L KB DL
Rest 2m, x3

C. 10-20-10-10 (DL - Shrugs - DL - DBL Swings)
*Complete - (2)

D. 10m Walk