November 10, 2016

A. Warm Up

20 Minutes: 
Work through the following: 
Row/bike/run or skip for 2-3 minutes, then
10 Squats
5 Pushups 
10 Lunges
10 Walking good morning steps 
10 Lateral Lunges
10 Ring Rows 
With remaining time in 20 minute window, play with some skills. 

B. Weighted Pull Ups (8 x 2)

EMOM x 8 minutes. Add weight if able. If you dont have pull-ups perform weighted negatives or regular. 

C. Metcon (5 Rounds for Time)

5 Sets for time: 
Row 400/300m 
10 Front Squats from rack. You choose the weight. Try to rest 1:1