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Monday 11/13/2017

Barbara

Warmup:

500 m row or 400 m run

Mobility:

CS/Dynamic stretch

B warmup:

3 rounds of:

10 DB squats

10 DB snatches

10 Knee raises on PU Rig.

Workout Warmup

Back Squat.

Take 7 minutes to warmup to 80% of your 1RM then:

On the 3 min. 4 max sets at 80% of one rep max, no pause in standing position.

Workout:

500/400 m row buy in

21-15-9

Alternating DB Snatch 50/35

Pullups

30 DU's after each round of 21-15-9

Lift:

Bench Press, on the 3 min do 4 max sets at 80% of 1RM

Skill:

10 min of work on RMU and BMU's

Earlier Event: November 12
Sunday Funday 11/12/2017
Later Event: November 14
Tuesday 11/14/2017