Wednesday November 30, 2016

Morning Session 
1. warm up
  -- 3 sets      
      50ft KB single-arm overhead carry (each arm)
      50ft KB single-hand farmer's carry (each hand)
      200ft shuttle run (4x 50ft)
      10 DB single-arm strict press (each arm)
2. EMOM x 20 minutes
     minute 1) 21 calorie row
     minute 2) 50 double unders
     minute 3) 12 shoulder to overhead (115)
     minute 4) 18 calorie airdyne
     minute 5) 9 burpees

Evening Session
1. 3 sets of -- 5 band pull aparts holding hollow on ground + 5 hollow rocks + 5 h-a kips on rings
2. 5x5 of the following complex -- 1 kip w/ pull to ribs + 1 muscle up + 1 ring dip
3. 4 supersets of:
     a. 10 hip extensions (2-second hold at the top)
     b. 8 alternating KB lunges w/ kb facing up
4. 5 sets of: 10 strict ttb + 60-second weighted plank (on elbows)