Wednesday 11-26-14

Warm up–

Tabata Row (4 Rounds)

10 OHS 

Shoulder mobility 

Dynamic stretches

Strength–

8 min EMOM

Mins 1-4

4 Strict pull ups

Mins 5-8

4 Negative pull ups

(3 count on the way down) 

Conditioning–

5 Rounds 

1 min Max cal row 

1 min Max pull ups

1 min Rest