Monday - 11/16/15

Schedule: Practice/Comp/Practice/Comp/Practice

Pre Warm-Ups:
3 Sets Of:
10 Shoulder Rolls
10 Reverse Shoulder Rolls
5 Bridge Ups (Hold Top For 2 Sec)

Workout:
A.) 5 Sets Of:
6 Strict Pull-Ups (No Bands) 
*Add 5-10# (Only If You We Able To Do All Sets Unbroken Last Week)
-Or-
5 Sec Chin Over Bar Hold +5 Sec Neg
-Or-
5 Sec Top Of Ring Row Hold + 5 Sec Neg
*Building Up To Heavy Set Of 8 Reps On Sumo Dead Lift

B.) For Time (10 Min Cap)
50-40-30-20-10
Double Unders (2xSingles)
25-20-15-10-5
Sumo Deadlift High Pull (75/55)