SATURDAY 10/26

AM:

 

For time:
15 Muscle Ups
20 HSPU
25 C2B Pullups
30 Ring Dips
TIME: 15:02

--10 min recovery-- (do mobility work)

AMRAP in 10 min @85%(no red-lining):

Row 200m
25 DUs
30 Walking Lunges
GOT 6 ROUNDS

--3 min recovery--

DB External Rotations, elbow on knee: 2 x 4-6 @3010, rest 45 sec b/t arms (heavier)

GOT 35LBS

 

PM:
Bike 75 min (DONE ON TRAINER INDOORS)

NOTES:
For slightly more intense Crossfit-esque workouts my body is just not firing on all cylinders in the early AM but on Saturdays can really only do this during your 9AM gym time. I can gladly doing it but from a #'s perspective I've noticed big differences when I do these in the PM. No need to make any changes in programming just giving you a heads up.