
Wednesday, 11/9
November 8, 2016Base Camp, 11/12/2016
November 9, 2016Warm-Up
4 Rounds of
4 Pillar to Plank
8 Band Pull Aparts
4 Alt T Push-ups
8 Hip Bridges
Skill/Strength – KB Arm Bar (10 min)
3 x 2 per side
Strength – Floor Press (25 min)
Prep:
1 x 5 w/ bar;
2 x 5 working up in wt
Work:
2 x 5;
3 x 3
– sets of 3 at same weight
Finisher
3 Rounds, NFT, of
5 Ring I-Y-Ts
10 Supinated Grip Band Pull Aparts