Thursday, November 12

Strength:

2 Tempo Pullups (x231) – EMOMx8

Note for tempo marking – 1st variable=pull, 2nd=hold at the top, 3rd=descent, 4th=rest at the bottom. The numbers are how many counts to take in each part, and x stands for as fast as possible.

Single-Arm Row – 3×10

Decline Med-Ball Situps – 3×20 (Use a 6-pound ball)

MetCon

3 rounds for time

500m row

10 Push Press (#20s)

20 Situps