22 November 2015

Monday 23 November

STRENGTH
Back Squat: 3x1 (90%)
Pendlay Rows: 5x3 (Same Weight each set, +5 lbs from weight used last week)

METCON
“Helen”
3 rounds for time:
400m Run
21 Kettlebell Swings (American) (53 / 35#)
12 Pull-Ups

MOBILITY
Roll Out Quads: 5 min
Roll Out Lower Back and Hips

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