11/23 Friday

Fitness

A1. Back Squat  @ 20X1, 6-8 reps x 4, 90sec

A2. Wtd Supinated Pull-up Cluster @ 30X0, 1.1.1 x 4 sets, 90sec

B1. KBS (all the way OH), 50/35lbs 7-10 reps x 4 sets,  1min

B2. Bar Dips @ 20X0, AMRAP (-1) x 4 sets, 1 min

C. KB Front Rack walking lunges, 6-8/leg x 3 sets, 1 min

D. Side Bridges, 90 sec per side x 1 set per side, rest as needed b/t sides

 

XFitSport

A1. Back Squat with Chains @ 20X1, 2-2-2-2-2, 2:30 min

A2. Wtd Supinated Pull-up Cluster @ 20X0, 1.1 x 5 sets, 2:30 min

B1. KBS @ 80/70lbs, 7-10 reps x 4 sets, 2 min – all the way OH

B2. Wtd Bar Dip Cluster @ 20X0, 1.1 x 4 sets, 2 min

C. Front Rack Barbell Split Squats @ 20X0, 6-8/leg x 3 sets, 1 min b/t legs

D. Side Bridges, 90 sec per side x 1 set per side, rest as needed b/t sides