Monday - Nov. 2

20 Rounds - on 2 minute interval
 - 10 x Triceps Pushup
 - 7 x Situp
 - 10 x Pushup
 - 7 x Reverse Crunch
 - 10 x Wide Pushup
 - 7 x 1/2 Situp

Pullups
 x 16, 14, 12
Dips
 x 25, 20, 15
8-count Burpee
 x 20, 15, 10

Neck exercises
 x 40 all directions

Seated Calf Raise
 - 6 x 70. 115, 140, 140, 140#

Hangboard – 10 minutes (each hang done on the minute, ten minutes total)
1st. 15 second hang – Jug
2nd. 1 pullup – Round Sloper
3rd. 10 second hang – Medium Edge
4th. 15 second hang w/ 3 shrugs – Pocket
5th. 20 second hang w/ 2 pullups – Large Edge
6th. 10 second hang – Round Sloper
         5 knee raises – Pocket
7th. 4 pullups – Large Edge
8th. 10 second hang – Medium Edge
9th. 3 pullups – Jug
10th. Hang as long as you can – Round Sloper - 45 sec.