Wednesday 11-25-15
*Below two movements are to be done in Superset Fashion. Do a set of Front Squats and go directly to Dip Bars and do a set. Repeat 5 times.
Strength – 1 of 15
Front Squat
5 x 3 Reps @ 70-80%, same across the board
Strength / Gymnastics
Weighted Ring Dip or Weighted Fix Dip
5 x 5 Reps, same across the board
Met Con
6 Min AMRAP
8 Double KB Cleans – P 53/35, A 44/26, H 35/18
8 Doubel KB Push Press – same weight
40′ Walking Lunge
Recovery / Optional
3 Rounds NFT
60 Wall Ball 20/14
60 American KB Swings 53/25
