November 16, 2015

Strength
Take 10 minutes to build to a heavy-ish Front Squat, and then…
Every 3 minutes, for 15 minutes (5 sets) of:
Front Squat x 3-5 reps @ 30X1

Strength/Metcon
Every minute, on the minute, for 15 minutes (5 sets each):
Minute 1 – 10 Ring Dips
Minute 2 – 10 Toes to Bar
Minute 3 – 15 Kettlebell Swings

Supplementary
Three sets of:
Supine Ring Rows x 10 reps @ 2111
Rest 30 seconds
Side Plank x 45 seconds each side
Rest 30 seconds

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