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