11/21/16

20
Nov

11/21/16

Monday

Skill
Life & Fitness
Every 2 minutes, for 18 minutes:
Minutes 1-2, 7-8 & 13-14: OR Low Ring Muscle Up Progression or Ring Dip negatives x 5 or
ring dip holds by 30 seconds
Minutes 3-4, 9-10 & 15-16: Handstand Walk x 30 feet or hand stand holds x 45 seconds
Minutes 5-6, 11-12 & 17-18:
45-60 seconds of L-Sit or L-Sit Progression with Boxes or parallettes

Metcon
Life & Fitness
Every 3 minutes, for 15 minutes (5 sets):
Row 250 Meters
10 Burpee Box Jump-Overs (24″/20″)

Alternatively, perform in teams of two as quickly as possible. As soon as the Concept 2 is available, the
next person may start rowing. Goal is for both partners to finish their 5 sets as quickly as possible.

Accessory

Bench press 3 x 3 70%,80%90%
Incline Flyes 3 x 10
ab wheel 3 x 10

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