Monday 10.15.18
GPP: 2 Rds of 300/250m Row + 12 GM
Crossover Sym. 8 of Each
Head Lev: Pulldown, Archer &
Knee Lev:
Mobility:
Ball Tack (1 Min Each Side) & Open/ Close
LIFT: DL
10 @ 55-60%
8 @ 65-70%
6 @ 70-75 %
4 @ 80-85%
2 @ 90+%
Accessory: MU (Ring or Bar) or Rope Climb
A. 4 Sets of 3-7 reps “Clean things up”
Work on Skill of MU
B. Rope Climb Options “LL, L-sit or Drillon Rig”
4 RFT
15/12 Row
12 BJ (24/20 or TBD)
9 T&G PC (155/105-135/85-115/75 ot TBD)
**Choose a PC Weight you can do UB
Monday 10.15.18