Friday, 9/25

Warm-Up
4 Rounds of
4 Alt T Push-ups
4 Supine Scorpion
4 Quadruped Ext & Rotation/side
4 Spider Lunge w/ reach up on both Sides
4 Dive Bomber Push-ups

Strength – Strict Press (30 min)
Prep:
1 x 5 w/ bar, 3, 3, 3

Work:
5-5-3-3-3

Met-Con
4 Rounds Tabata Push-ups*
4 Rounds Tabata Hollow Rocks
3 Rounds Tabata Push-ups*
3 Rounds Tabata V Ups
2 Rounds Tabata Push-ups*
2 Rounds Tabata Flutter Kicks
1 Round Tabata Push-ups*
1 Round Tabata V Sit

*Push-up options: Ring Push-ups /OR/ standard /OR/ Hands on Box or bar