Weekly Update11/5 - 11/11

Weekly Update 

11/5
Tabata
8 rounds
20 seconds bench
10 seconds rest
20 seconds dumbbell / kettle bell snatch
10 seconds rest
20 seconds air dyne calories
10 seconds rest

11/6
Ascending
1, 2, 3, 4, 5, 6, 7, 8, 9, 10
Rope pulls
2, 4, 6, 8, 10, 12, 14, 16, 18, 20 (total not each)
Backward Lunge @ 55% BS

11/7
Newbie Shuffle
10 min AMRAP
10 calories row
10 box jump 18” / 20”
10 wall balls 16# / 20#

11/8
Just One Move
30 Muscle ups for Time
sub 3 pull ups and 3 dips for each muscle up

11/9
Wilmot
Six rounds for time of:
50 Squats
25 Ring dips

11/10
1 Rep Max
Find your
3 minute 100’ Prowler Max

11/11
20 min AMRAP
15 toe to bar
3 icky shuffle
15 calories Assault Bike