Wednesday November 9th, 2016

Evening Session (5:15pm) 
1. mobility
    a. crossover activation
    b. peanut in t-spine
2. primer
    a. 3x 15sec hard bike, 10sec freestanding HS hold, 10 heavy russian KBS, rest.
3. strength
    a. front squats (every 90sec)
        -- 60/2, 70/2, 80/2 (x2 sets), 85/2 (x2 sets)
4. movement
    a. 4:00 tabata hollow-arch kips
    b. 10:00 emom of: 1 h-a kip, 2 muscle ups, 3 ring dips (w/ towel between feet)
5. conditioning
    a. 8 sets of 30-sec on, 30-sec off for each exercise (rest 1:00 between exercises)
          1. toes to bar
          2. alternating jumping lunges
          3. ring muscle ups
          4. squats hugging 150lbs D-ball
6. accessory
    a. 3 supersets of: 6 glute-ham raises, 6 weighted glute bridge on bench (1sec pause at top),
                                6 banded good mornings (3sec pause in bottom)
    b. 4 sets of: 8 weighted hollow rocks (change in hands), 1min weighted plank, 8 weighted arch ups

Results 

Notes