"Be yourself; everyone else is already taken." -Oscar Wilde

"Be yourself; everyone else is already taken." -Oscar Wilde


A. Every 2 minutes for 6 minutes:
6 Weighted Step-ups, 3 per leg*
*Box height TBD, athlete must be able to push through the box and stand immediately without breaking at the hip. *Increase load each set, if able. 

B. 3 rounds for time:
5 Tempo Handstand Push-up @ 21X2
10 Bar Muscle-ups
15 Back Squats (155lb/115lb)
Rest 1 minute after each round.

C. Mobility 101 @ 10AM:
Point of Interest: Quadriceps

D. Strength 101 @ 6PM:
1) Good Mornings 10x10. 
Increase load. 2 minute rests.
2) Abs: Giant set 10 sets of 10 reps for each exercise: Crunches + Butterfly Curl Up + The Squirm + Crossed Leg Oblique Crunch + Single-leg Straight-leg Jackknives
*Compare to 11/02/16.

Post loads for (A), time for (B) and loads for (D) to Members Area or comments.