Sunday, 10/26

HEADS UP on the MARINE CORP MARATHON!
Just a friendly reminder that the Marine Corp Marathon is being run today (Sunday), and
the associated road closures could require alternate routes and/or longer commute times for some of you.
Marathon Route
Road Closure List

ALSO,

Don’t forget about  Sunday’s Pumpkin Carving Social!

Warm-Up
3 Rounds of
4 Alt T Push-ups
8 Hip Bridges
4 Spider Lunge w/ reach on both sides
8 Supine Scorpion
4 Quadruped Extension w/ Rotation on each side

Skill – Hand Stand progression*
2 Rounds of 2 Wall Walks + 10 Hollow Rocks
2 Rounds of 10-20 Alt Shoulder Taps* + 10 Flutter Kicks
* Everyone begins with wall walks, if unable to progress to Alt Taps, they should sub two more rounds of 2 wall walks.

Strength – Strict Press (30 Minutes)
Prep Sets: 10, 5, 5
Work Sets: 5-4-3-2-1

Finisher
3 Rounds (NFT) of
Max Rep Push Press (w/heaviest strict press weight)
30-45 Seconds Rest
8-12 Single Arm DB Rows (As Heavy as Possible) non dominant side
30-45 Seconds Rest
8-12 Single Arm DB Rows (As Heavy as Possible) dominant side
90 Seconds Rest