Friday 10/18

Fitness:
A. Four sets of:
One-Arm Ring Rows x 2-3 reps/arm
Rest 20 seconds
Unweighted Ring Rows x Max Reps (strict)
Rest 2-3 minutes

B. In teams of three, alternate rounds to complete 8 each of:
DB Ground to Overhead x 4reps (2/arm)
Burpees x 5reps
Performance:
A. Four sets of:
Weighted Pronated Grip Pull-Ups x 2-3 reps
Rest 20 seconds
Unweighted Pull-Ups x Max Reps (kipping or strict)
Rest 2-3 minutes

B. In teams of three, alternate rounds to complete 10 each of:
155/105 lbs Ground to Overhead x 3 reps
Burpees x 6 reps