November 14th

Warm up

Dynamic Floor Warm-up

-2 min Rest-

A. Every 2 minutes, for 10 minutes (5 sets):
Push Press x 3 reps

Aim for three heavy work sets.

C. Three sets for times of:
200m Run
20 Overhead Squats (75/55 lbs)
15  Jumping Pull-Ups/ Banded Pull-ups
Rest 3 minutes between rounds

D.
Three sets of:
Dumbbell Skull Crushers x 10 reps
Rest as needed
Supinated-Grip Pull-Ups x 8 reps @ 2111
Rest as needed

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