11.27

3-5 minutes of workout prep
x-band walks x 10/side
good mornings x 10
lateral goblet squats x 10/side
support shrugs x 10
Scap pull ups x 10

then

A. Sn from above knee position – 10 minutes working on singles here for 5-7 total sets
+
20 minutes on the clock for max total rounds
5 strict dips
20m fW, 70/55# per hand
15 K2E
rest 20 sec.
5 DL @ 185/125
20m seal walk
15 cal on AB
rest 60 sec.

**scale options strict HSPU for dips and 225/135 for DL
**1 round = 5 dips, 30m FW, 10 T2B, 5 DL, 15 cal on aB

Cool Down
bench oh stretch x 60 sec.
wall stretch x 60sec. per leg
cobra to child’s pose x 15