Thursday October 13th

161013
Warm-up
Tabata 4Min
Ring Rows
Push-ups
Air Squats
Hollow Hold
Strength
Max Weight Dips
Beginner-Banded or bench Dips
Intermediate-Banded or Kipping
Advanced-Strict Weighted
Metcon
For time Work on Odd Minutes and rest on Even Minutes
50 Pull-ups
75 Push Jerks 95/65
100 Front Squats 95/65
*Al reps must be completed before moving on to the next movement

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