Monday 11/18

CFP:
A. Four sets of:
Back Squat x 2-3 reps @ 20X1
Rest 90 seconds
Weighted Pronated Grip Pull-Ups x 3-5 reps
Rest 90 seconds

B. Three rounds for time of:
Run 400 Meters
115/75 lbs Thrusters x 15 reps

C. Optional Finisher –
Two sets for times:
Airdyne x 10 Calories
cheap articlesBurpees x 10 reps
Rope Climb x 1 ascent
Rest 2-3 minutes
CFF:
A. Four sets of:
Back Squat x 2-3 reps @ 20X1
Rest 90 seconds
Strict Suping Ring Rows x 3-5 reps
Rest 90 seconds

B. Three rounds for time of:
Run 400 Meters
DB thrusters x 15 reps

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