November 2, 2015

A) Warm up:In 10 minutes or less; 3 rounds:
10 alternating walking lunges with a twist

10 squats

10 pull ups

10 push ups

10 sit ups

10 superman’s

30 second/side Samson stretch
B) Take 10 minutes to find your 7 rep max Deadlift
C) For time:

30 Muscle ups

(Scaled: 2:1 Chest to bar pull-ups and ring dips)

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