Monday October 21st

FIT

LIFT / SKILL

E:90 x 8 (12:00)
alternating between:
1) 16 Front Rack Box Step Ups (Barbell)
2) 5-10 Strict Ring Dips

*Pick bar up from the floor
Can alternate legs or do all on one side then the other for step ups
Can work up in weight on step ups, but reccommend starting very light (Empty Bar) if you have never done these before.
Development - DBs or Bodyweight

Pick a challenging version of strict Ring Dips that you can achieve at least 5 reps of...
D - Negatives / Banded / Box Dips / Hand Release Push ups
F - Working on FULL ROM
P - Bigger Set / Weighted

WOD

FOR TIME - IN ANY ORDER:
50 Wall Balls
40 DB Snatches
40 Box Jumps
30 Toes to Bars
30 Burpees

BUY OUT:
400m Run

Partition this workout any way you'd like, but the run must be last

D - Choose weights, Plate Jumps, Knee ups/V ups, 200m Run
F - 20/14, 35/20, 24/20"
P - 30/20, 50/35, 24/20"

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BURN

SWEAT

EMOM 16
Min 1) 8-10 Calorie Bike
Min 2) Walking Lunges
Min 3) 5 Devils Press
Min 4) Rest

STRENGTH

4 SETS
8 Sumo KB Pulse Squats
16/side Clam Shells