By November 14, 2021 No Comments
Monday, November 15


Happy Birthday Gary Cantrell!

10 Leg Swings
10 Shoulder circles
10 Air squat
30 Jumping jax
10 Cossack squat
4 Inchworm pushup lunge
150m Run or 3 laps around gym
7 Kip swing
3 Deep squat complex
5 Pull-up increasing height on each one ( or 5 ring row increasing time held at top of pull)
8 Front rack lunge w/ empty bar

Every 5 minutes for 20 minutes (4 Sets):
20 Front Rack Lunge (Build each set)
10-25 C2B Pull-up (Scale to COB or Ring row)
*Focus on load and form over speed.

1:00 Foam Roll Lats
1:00 Couch Stretch

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