21.Nov.2017

A1. 3x12alt db reverse alternating lunges (HAP)
A2. 3x1 rope pull
A3. 3x10-30sec hollow body hold
*rest 90sec 

B. 20min circuit @sustainable effort: 
200m row
10 GHD hip extensions @1112
10/side; plank rotations
5-7 air squats @5150
60' front rack KB + OH DB carry (Heavy)
10alt Archer ring rows  

A1. 3x12alt barbell backrack reverse alternating lunges (HAP)
A2. 3x1 rope ascent (optimize w/LL or L-sit if skill level allows)
*rest 90sec 

B. 20min circuit @sustainable effort: 
200m row
10 GHD hip extensions @1112
10/side; plank rotations
10alt pistols
60' front rack KB + OH DB carry (Heavy)
10 strict pullups