11/12 Monday

Warm-Up

3 rounds:
15 SQUATS w/ mini band above knees
10 PUSHUP PLUS
5 PULLUPS
3 BOX JUMPS

Fitness

A1. Front Squat @ 33X1, 3-5 reps x 4 sets, 2 min

A2. Wtd Pull-Up (pronated) Cluster @ 31×1, 1.1.1.1 x 4 sets, 2 min

B1. Romanian Deadlift @ 20X0, 8-10 reps x 3 sets, 2 min

B2. Strict Bar/Ring Dips @ 30X0, AMRAP x 3 sets, 2 min

C1. Side Bridges, 30 sec per side x 3 sets, 1 min (30 sec b/t sides)

C2. DB Forward Lunges, 10/leg x 3 sets, 1 min – alternate legs per rep

XFIT Sport

A1. Front Squat with Chains @ 20X1, 2-3 reps x 5 sets, 2 min

A2. Muscle-up Cluster, 1.1.1.1 x 5 sets, 2 min

B1. Romanian Deadlift @ 20X0, 8-10 reps x 4 sets, 2 min ,use straps if needed

B2. Strict Ring Dips @ 30X0, AMRAP x 4 sets, 2 min

C1. Weighted Side Bridges, 30 sec per side x 4 sets, 1 min (30 sec b/t sides) – hold DB on top of hip

C2. DB Forward Lunges, 10/leg x 4 sets, 1 min – alternate legs per rep

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**ALL MEMBERS
THAT DONT HAVE THE MUSCLE UP YET WILL REPLACE THEM WITH 5 STRICT PULLUPS AND 5 RING DIPS “YAY!” If, and only if you have 3 strict pullups and 3 strict ring dips @30×0 you can progress to transitions of Muscle-Up which will be provided by one of your awesome coaches.