November 9th, 2016

Shoulder Prep (Theraband or Crossover)
Foam Roll Lats, Pecs, Upper Back (1 Minute each)
PVC Weighted Pass Throughs
Side Lying DB External Rotation x 10/side
Single Leg RDL by feel
Jefferson Curl by feel

A Strict MU x 10 total reps
B Strict Deficit HSPU x 10 total reps
C. Not for time:
Kipping ring MU w/ a band bt. feet
Kipping HSPU (x3) — Open Standard
work on breathing and rhythm for both

3 sets @ 80/90/100%:
20 HPC @115#
15 Bar-Facing Burpees
20 Calorie Assault Bike
15 Push Presses @ 115
20 Toes to Bar

Rest 3 minutes between sets and you MUST go faster each set


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