Happy Thanksgiving!!! 0900 Training time only

Warm-up

• 2:00 Row –then– 2 Rounds
  • 10 Kip Swings
  • 10 Step Ups
  • 10 Plate strict press (5lbs plates)
  • 10 Inverted Rows
• *Spend 5-10 minutes over muscle up and hspu practice and warm up!

METCON

• For time:
  • 45/40 Row Calories
  • 35 Single Dumbbell Box Step-ups, 70/50 lbs
  • 30 Strict Handstand Push-ups
  • 15 Muscle-ups
  • Dumbbell Farmers Carry, 70/50 lbs, 50 yd
  • 15 Muscle-ups
  • 30 Strict Handstand Push-ups
  • 35 Single Dumbbell Box Step-ups, 70/50 lbs
  • 45/40 Row Calories

40 Minute Time Cap