Monday November 25, 2019

AM - WORK
A) Warm-up
1km warm up run

Then

2 rounds of

High knees x 50

Single leg hops x 50

Hip twists x 50

Sidle lunge and stretch x 10 per leg


Rest as needed



B) Run
1 Mile for time:

C) Death by Muscle-ups
Min 0:00  - 1 Muscle-ups
Min 1:00 - 2 Muscle-ups
Min 2:00 - 3 Muscle-ups

Add 1 each round until you fail to complete work in 1:00 window.

PM - WORK
A) Backsquats
Build to a heavy double for the day

B) Backsquat Working Sets
3 x 8 Reps

C) Superset
3 Sets of:
A - 8 x Back Racked lunges, For Load
B - 10 x Cossack Squats, 24/16kg KB

2:00 Rest between sets

D) WORK
AMRAP 9
50 AirSquats
5 STOH, 70/50kg
10 Toes to Bar

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