http://opexfit.com/october-14-2014/

A1. FS @32X1; 4-5; rest 30sec
A2. HSPU cluster 5. 4. 3. 2; rest 15sec/rest 3mins x 3

B. BB front rack reverse lunge R and L + PP x 1/SJ x 3; build this complex in 12mins

C. emom – 12mins
odd – DB bench press @31X0; 5-6
even – back ext 12-15

D. 20 TGU alt hands per rep 1.5/1pd perfect form

Notes:
– focus on tempo on the FS
– HSPU can be kipping if you can do strict go for it
– 1 reverse lunge right 1 reverse lunge left straight into push press x 1 then 3 split jerks
– TGU’s are smooth time it"