10.9.17

Monday

A. 
5 sets:
Front Squat
1 rep @ 22X1 tempo + 1 rep

*10 PVC Pipe Overhead Squat Between Sets.

B.
Rx
5 RFT:
16 (8L/8R) Single arm KB Overhead Squat (53/35)
16 Chest to bar Pull-Ups
______________________________________________
Rx+
5 RFT:
16 (8L/8R) Single arm KB Overhead Squat (70/44)
8 Bar Muscle-Ups

C.
3 sets with a pvc pipe:
10 Sit-ups
10 hollow rocks
10 Tuck ups
:10 sec hollow hold

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