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WEDNESDAY 11.10.17

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MOBILITY and MAINTENANCE

S1. Barbell Calf and Forearm Release
S2. Band Assisted Good Mornings
S3. Coaches choice
STRENGTH
PERFORMANCE and FITNESS
Front Squat
EMOM 5: 1 Pausing Front Squat
EMOM 5: 1 Front Squat
MET-CON (TIME)
PERFORMANCE
5 Rounds
12 Reverse Dumbbell Lunges (22.5/15)
9 Dumbbell Cleans (22.5/15)
6 Bar Muscle-Ups
FITNESS
5 Rounds
12 Reverse Dumbbell Lunges
9 Dumbbell Cleans
6 C2B Pullups
MIDLINE (QUALITY)
15-12-9-6
Weighted Med-ball GHD Sit-Ups
Weighted Hip Extensions
WORDS TO LIVE BY
7ca24d65e82c297bc738931dd34d7a29--best-life-quotes-quote-life

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