Tuesday Nov 9

Pull Ups

Warm Up

3 Rounds

8/6 Cal Row

10 Banded Lat Pull Down

10 Push Ups to Down Dog

Strength

10 Min AMRAP

3 Strict Pull ups

3 Wall Walks

Or

10 Min AMRAP 

3 Strict Ring Muscle Ups

3 Wall Walks

Workout

RX+

2 Rounds

50 Box Jumps 24/20”

40 TTB

30 KB Step-ups 24/16

20 Ring Dips

Cap 25 Min

RX

2 Rounds

50 Box Jumps 24/20”

40 TTB

30 DB Step-ups 22.5/15

20 Ring Dips

Cap 25 Min

SC

2 Rounds

50 Box Jumps 20”

40 Knees to Elbows

30 DB Step-ups 15/12.2

20 Banded Ring Dips

Cap 25 Min

FIT

2 Rounds

50 Box Jumps/Step Ups 20”

40 Leg Raises/V-Ups/Tuck ups

30 DB Step-ups 10/7

20 Banded Ring Dips/Push-ups

Cap 25 Min

Extras

Engine Building

100 Burpees

Accessory Work

30 Banded Plank + Shoulder Touches https://youtu.be/_SCelq2iDMI

Rest Day Workout Rest Day Open Gym 27-21-15-9 Burpee Box Jump Over 24”/20” Thrusters 42.5/30 Kg Facebook Instagram Youtube Sunday Dec 05 …

Power Clean and Row Warm up General Body Mobility 2 Sets 10 BB Dead Lift 10 BB Muscle Clean 10 BB Push …

Auxo Warm Up 2 Rounds 2 min on C2 10m Bear Crawl 10 Dead Bugs 2 Rounds  10 Shoulder-Hip Extension (https://www.youtube.com/watch?v=wW-GAz2CTCM) 10 …

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