Monday, October 21

Warm-Up
2 Rounds of
25 Jumping Jacks
15 Side Plank Reach and Squeeze per side
25 Jumping Jacks
15 Hip Bridges
then,
2 Rounds of
15 Scap Touches each side with Resistance Tube
5 Hanging Scap Retractions

Strength
Floor Press
5-5-5-3-3; then,
2 x max reps at 70% of 3 RM & 3 x max rep Strict Chin-Ups
– begin chin-ups after last set of 3 FP BUT before the first set of max reps at 70%, alternate for remaining sets (C, FP, C, FP, C)
– Scale chins to 3 negatives per round

Met-Con
6 minute AMRAP
3 Plank-to-Squat
6 Windshield Wipers (per side)
9 Flutter Kicks (per side)