Friday, 12/16

Warm-Up
4 Rounds of
4 Pillar to Plank
8 Band Face Pulls
4 Alt T Push ups
8 Hip Bridges

Skill/Strength – KB Arm Bar (10 min)
3 x 2 per side

Strength – Floor Press (25 min)
Prep:
1 x 5 w/ bar,
3 x 5 working up in weight

Work:
4 x 5 at same weight across all sets

Met-Con
3 Rounds for time of
6 DB Renegade Rows (1 Rep = Push-up + Row L + Push-up + Row R)
12 Spider Planks (6/side)