161108 ~ Good Luck America!

Let us all take a moment of silence and Pray for our Neighbours to the south!!

Strength:

Bench Press

10 min to complete:

3 @ 70%

3 @ 80%

3+ @ 90%

3 x ME @ 70%

With a 15 Breath “rest pause” break in between each set.

Then…

Ring MU

EMOM x 6 min

2-3 MU

Or

MU Training

Min 0-2: Ring Rows

ME sets of 5

Min 2-4: Ring Dips:

ME sets of 5

 Min 4-6: ME Banded MU

Conditioning:

AMRAP 12

15 KBS (70/50#)

12 T2B

 9 DB Thrusters (50/35#)

Cash Out:

6 min HS Walk Practice

Or

6 Min ME Complex:

Wall Walk – 4 Shoulder/Hip Taps – ME Hold – Wall Walk.

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