Saturday Nov 13

Thruster and Rope Climbs

Warm up

400m Run

2 Sets

10 Ring Row

10 Hand release push ups

2 Sets with DB

10 DB Dead Lifts

10 DB Front Squats

10 DB Push Press

1 Rope Pull/Rope Climb

Work Out

15-12-9-6-3

DB Thrusters

5-4-3-2-1

Rope Climbs

Rest 3 min

3-6-9-12-15

DB Thrusters

1-2-3-4-5

Rope Climbs

RX

DB – 22.5/15

SC

DB – 15/12.5

FIT

DB – 10/7

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