NOVEMBER 22, 2019

FRIDAY 

Supinated Chin Over Bar Hold

3-5 x Max effort holds. Rest as needed

For those who are capable of holding for upwards of 0:45-1:00, perform fewer sets and vice versa for those who can hold between 0:10-0:20, perform more sets

5 Rounds. Rest 2:00 after each round.  

4 Box Jump Overs 24/20”

8 Snatches/side

12 Jump Lunges

16 Sit Ups 

90% efforts. If not in the appropriate condition to complete these intervals at 90% simply dial it back so that you can recover properly between sets.