29.Sept.2016

A. 4x5 front squat @21X1 (build HAP per set)(*if proper front rack position cannot be executed, goblet squats)
*rest 2min

B1. 4x6 seated Arnold press @21X1 (HAP)
B2. 4x6/side; powell raise @31X1 (moderate)
*rest 90sec

C. 8min EMOM:
min1 - 30sec russian twists w/plate
min2 - 30sec FLR in rings

A. 4x5 front squat @21X1 (build HAP per set)
*rest 2min

B1. 4x6 seated Arnold press @21X1 (HAP)
B2. 4x3-5 weighted strict pullups (HAP)
*rest 90sec

C. 8min EMOM:
min1 - 30sec russian twists w/plate
min2 - 30sec FLR in rings