Nov 14

1. Front Squat sets of 3

2. 10 overhead squats rest 90 sec x4 185/115

3. 10 muscle ups
    row 100m
    8 muscle ups
    row 200m
    6 muscle ups
    row 300m
    4 muscle ups
    row 400m
    2 muscle ups
    row 500m
    50 wall balls 30/20

4. 7 dips on the minute for 15 minutes. Weighted as heavy as you can.

5. sled drive 20 yards rest 1 min x10.