Friday- November 30th

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