Tuesday, November 12

Warm-Up
2 rounds of
5 dive bomber pushups
10 alternating samson lunges
15 flutter kicks
20 jumping jacks

Strength
EMOTM for 15 minutes, alternating between:
A) 10 ring push-ups (scale own to static hold in PU position on rings or floor, scale up to PU w/ alt arm extension)
B) 15 weighted sit-ups (feet anchored + abmat, plate to chest)
C) 15 tube face pulls
(5 rounds of each exercise)

Met-Con Prep
1 x 10 strict press w/ bar, 10 pause squats
1 x 5 push press (light weight)/ 10 squats
1 x 5 push press(moderate weight) 10 jump squats

Met-Con
4 Rounds of
30 seconds max reps Push Press*
30 seconds rest
30 seconds Plank to Squat
30 seconds rest
* Weight Options: M=135/115/95/75; W=103/83/63/45