Friday- November 30th

November 30, 2018

Weekly Warm-Up: 10 min. AMRAP

    + Today's Warm-up Movements:

            *Huggers/Skiers x 10 each
            *Foam Roll Lats 

 

 

A1. Pull-Ups 3 x Max unbroken    (or max chin-hold over bar)

A2. Bent Over Reverse DB Flys 3 x 10

​​

 

 

 

B. “Hindsight”

AMRAP 20:

2 Bar Muscle-ups

4 Strict Handstand Push-ups

8 Dumbbell Hang Squat Cleans* (50’s/35’s)

 

Or Scaled Version:

 

“Hindsight”
AMRAP 20:

7 Jumping Chest to Bar Pull-ups
7 Dumbbell Push Press* (35’s/25’s)
7 Dumbbell Hang Squat Cleans* (35’s/25’s) ​

 

*Use TWO Dumbbells (or kettlebells)

 

 

 

C. Buy-Out

Foam Roll or Tennis Ball to upper back and last x 2:00 each

 

 

 

 

 

 

 

 

 

 

 

 

 

 

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