Monday, October 29th 2018

Khaled

Stength/Skill
Single Arm DB OH Squats
3×4, per arm

Metcon
4 Rounds for Time
30 Double Unders
20 Power Snatches
10 Pull-Ups
Rest 2 minutes

Rx: 75/55
Fit: 55/45, 50 Singles, Pull-Ups or Jumping Pull-Ups
Dyn: 45/35, 30 Singels, Jumping Pull-Ups or Ring Rows

Cooldown
200m walk
Accumulate 2 minutes/side 3 position Banded Shoulder Stretch
2×10 Banded Pull Aparts

Sweat

10 RFT
200m Run
10 AKBS
5 Push Ups
10 Medball Cleans
20 Medball Tucks

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