TUESDAY 11/22/16

WARM UP:
500m Row
4 Rds of 20 sec. each
Jumping Jacks
Jumping Lunges
Plank Hold
H.S. Hold
Ring Support Hold

A) NOT FOR TIME:
10—>1 Weighted Pull-ups
1—>10 Weighted Dips
* Build Load over sets
B)7 rds of:
2 min AMRAP:
1x Rope Climb
10 Cal Airdyne
5x Ring Rows
10x Push Press (95/65)

C) COOLDOWN
500m Row @ 40% MPE
5 min Static Stretch w/ Bands and/or Foam Rolling