Wednesday 11/7/18

Accessories
Back Squat (3:2:X:1)
2 sets x 5 reps @ 135, 155#
2 sets x 4 reps @ 175, 195#
1 set x 3 reps @ 215#

RNT Split Squat
3 sets x 6 reps each leg @ 50#s + Blue band

Strict Pull Up
3 sets x 5 reps

Dumbbell Single Leg RDL
3 sets x 6 reps each leg @ 40#s

Seated Single Arm Dumbbell Press
3 sets x 6 reps each arm @ 30#


Conditioning
30 sec Air Dyne
8 Ring Row
4 Strict T2B
6 Kipping T2B
2 Wall Climbs
10 min AMRAP

4 rnds + 8 ring row