Events for November 2022

Monday, 10/17
October 16, 2016
Wednesday, 10/19
October 18, 2016

Warm-Up
3 Rounds of
6 Dolphin Push-Ups
6 Spider Lunge w/ Reach-up
6 PVC Dislocates
6 Pillar to Plank

Strength – Push Press (35 min)
Prep:
1 x 10 Strict Press w/ bar; then,
3 x 3 Push Press working up in weight

Work:
2 x 3 Push Press; then,
2 x 2; then,
3 x 1

Met-Con
4 Rounds of
:30 Push Press max reps (M:155/135/105/75, W:103/93/73/53)
:30 Rest
:30 Push Ups
:30 Rest
:30 Plate Russian Twists

Cool Down
1 Min OH Band Stretch/side
1 Min Standing Pec Stretch/side

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