wed. Nov 16

WU/JM x 10min

BB Back Lunge
set 1 6L/6R x 95lbs
set 2 6L/6R x 90lbs
set 3 6L/6R x 85lbs
set 4 6L/6R x 80lbs
set 5 6L/6R x75lbs

2 x16kg Alternating Renegade Row x 6L/6R
Slow Push Up x 6
20lb  DH Pull Up x 1
5 sets

Renegade Holds 30"L/30R x 3 No rest between

I like the dead hang pull up with KB on feet, its very
challenging to have to keep legs straight.  Any kipping
or bending and you loose the bell.  So Scott Lyons
should love this exercise ; ) Right Scott

GS Set in Afternoon.
16kg OAJLC x 3min on each side
12kg OAJLC x 3min on each side