Tuesday – Nov 29th

Pre Warm-Up
10 band pull apart
10 band row
10 band good morning

Dynamic Shoulders


A.) OTMx16
Odd: Hard but consistent amount of pull-ups
Even: 5 OHS – hard but consistent


B.) OTMx10
Odd: Hard but consistent amount of HSPU
Even: 5-8 Deficit Push-Ups

8min AMRAP
20 TTB
5 Squat Clean


Rx: 185/125
Scale: 155/105
Masters: 135/95

Cool Down
1.) 3min on Assault Bike
2.) Foam roll quads and stretch abs

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