28 November 2016 28 November 2016
Monday 28 November 2016 '28 November 2016'

15171005_10210997757277168_4046922850574777342_nTime to rally back folks!  Start the week off right with a great workout.

1. Warm-up
3 Rounds:
Row 300m
50ft Handstand Walk/ 25 shoulder touches

2. Strength
Back Squat- 5×5 @ 90% of your 5RM.

3. Met-Con level 2
AMRAP 12 Minutes:
15 Thrusters 95/65lbs
15 Kipping HSPU
1k Bike/row/400m run

Met-Con level 1
AMRAP 12 Minutes:
15 Thrusters 75/55lbs
15 Kipping HSPU
1k Bike/row/800m run

Met-Con Base
AMRAP 12 Minutes:
15 Thrusters 75/55lbs
15 push ups
500m Bike/row/ 400m run

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