Monday November 1st 2019

A)E2M/7R
6/sd Deficit BB Step Back Lunges

B)E2:15/6R
10 Alternating Hanging Knees To Elbows
6 DB Incline Chest Press

C)E2:15/6R
Max Ring Dips
50 DBL Unders

Friday November 29th 2019

48min Constant Work @ Mod Int
3min Skips
3min Bike (no hands)
3min Row
Then 2RNDS of:
30 Walking Lunges
EMOM Push Ups
EMOM Kipping Pull Ups

ALTERNATE WITH:

2RNDS of:
30 KB Russian Swings
2 Rope Climbs
EMOM HSPU

Thursday November 28th 2019

A)E1:15/6R
6 PWR Clean
Alt With
Max Push Ups

B)E1:15/6R
6 DB Parallel Skull Crushers
Alt With
6 Ez Bar Curls

C)E3M/5R
30sec/sd Side Bridge
10 Back Extensions

Wednesday November 27th 2019

A)E2M/7R
6/sd BB Split Squats

B)E2M/6R
6 Military Press
6 GHD HC

C)E2M/6R
6 L SA DB Rows
Alt With
6 R SA DB Rows

Tuesday November 26th 2019

A)24min EMOM
T2B
6 Inc DB CP
6 DH Pull Ups
Burpees

B)E1:15/7R
6 BB SLDL (build to heavy wt)

C)4 Sets
10/sd DB External Shoulder Rotations

Monday November 25th 2019

A) E2M/8R
2 Front Squats

B)E1:30/9R
6 Bent Over Rev Grip BB Row
Alt With
6 Dips

C)E2M/5R
HSPU
2 Rope Climbs (dont touch ground)

Friday November 22nd 2019

For Time: 
5x Cal Row
100 J.Lunges
5x Cal Ski
100 KB Americano's
5x Cal Bike
5x EMOM Push Ups
5x EMOM DBL Unders/Skips
5x EMOM Burpees

Thursday November 21st 2019

A)E2M/5R
10/sd Single Arm DB Push Press
Alt With
10 KB DBL Cleans

B)E1:15/6R
10 Ez Bar Skull Crushers
Alt With
10 BB Curls

C)E1:15/6R
10/sd Single Arm DB Rows

Alt With
10 Prone Knees To Elbows

Wednesday November 20th 2019

A)E2M/8R
10 DL

B)E1:15/6R
5 Prone Grip Pull Ups
Alt With
10 GHD HC/10 SB HC

C)30sec On/90sec Off/6R
Bike Sprints @ 90% Intensity

Tuesday November 19th 2019

A)E1:15/5R
10 L Single Leg SLDL
Alt With
10 R Single Leg SLDL

B)E1:15/5R
10 Military Press
Alt With
5 Box Jumps

C)E1:15/5R
10 Dips
Alt With
10 Back Extensions