Saturday November 2, 2019

A) Supinated Barbell Rows
4 x 6 reps, rest 90s 

B) Strict Chest to Ring Pull-ups
4 x 4 reps, rest 2 mins

C) Sumo Deadlifts
Build to a 3RM
5 x 3 reps@80%, rest 2 mins

D) Double KB Snatch 
3 x 12 reps@heavy load.
Rest 2 mins between.

E) Work
Every 5 mins x 5 rounds
30 Wall Balls@20/14lb
25 Cal row
20 Burpee to 6in
10 Bar MU

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