11/16 Friday

WARM UP:
7 rnds:
7 SQUATS
7 SITUPS
7 PULLUPS

Fitness
A1. Back Squat @ 20X1,8-10 reps x 3, 2:00 min
A2. Supinated Pull-up Cluster @ 30X0, 1.1.1 x 3 sets, 2:00 min
B1. Russian KBS @ Heavy, 15 reps x 4 sets, 2 min
B2. Bar Dip Cluster @ 40X0, 1.1.1 x 4 sets, 2 min
C. DB Forward Lunges @ 10X0, 12/leg x 3 sets, 1 min b/t legs (i.e. no alternating) –
D. Single Arm Farmers Walks, 30 seconds heavy x 5 sets per side, 30 sec b/t sides

XFit Sport
A1. Back Squat with Chains @ 20X1, 4-4-3-3-3, 2:30 min
A2. Wtd Supinated Pull-up Cluster @ 20X0, 1.1.1 x 5 sets, 2:30 min
B1. Russian KBS @ 90/70lb, 15 reps x 4 sets, 2 min
B2. Wtd Bar Dip Cluster @ 20X0, 1.1.1 x 4 sets, 2 min
C. DB Forward Lunges @ 10X0, 12/leg x 3 sets, 1 min b/t legs (i.e. no alternating) –
D. Single Arm Farmers Walks, 30 seconds heavy x 5 sets per side, 30 sec b/t sides