Saturday November 21st

Warm up - spiderman stretch (5 reps each side for 4-5 seconds each), twisted cross (5 reps each side 4-5 seconds each), roll to seated straddle stretch (7 reps + stretch), 90/90 hip opener (5 reps each side), pigeon stretch (10-20 sec each side), 20 single leg touches, 20 air squats, 10 deadlifts (lighter), then one round of: 7 deadlifts (lighter) + 7 bar facing burpees + 5 strict pull ups, warm up CTB and BMU and up to workout weight, then roll into workout…

5 Rounds (1:1)

7 Deadlifts 225/175#

8 Burpees

9 Chest to Bar Pull Ups

Right into…

5 Rounds (1:1)

7 Deadlifts 225/175#

6 Burpees

5 Bar Muscle Ups