11/25 Friday

Dynamic WU
Movement prep B

Elasticity
Power/Plyo C

Wod

A. CGBP (build to a tough 1 rep in 10min)

B1. Barbell Row @ 31X1, 3-5 reps x 4 sets, 2 min

B2. Low Incline DB Press @ 40X0, 6-9 reps x 4 sets, 2 min

C. Ring Rows @ 30X0, 6-9 reps x 3 sets, 2 min

D. Side Lying Powell Raises @ 4010, 6-8/arm x 3 sets, 30 sec b/t arms