Monday, 11/11
November 10, 2019
Wednesday, 11/13
November 12, 2019

Warm Up

3 Rounds

6 Dolphin Push Ups

6 Scap Push Ups

6 Pause Hip Bridges

6 Plank to Squat

Strength

Bench Press (25 Min)

Prep: 1×5 w/bar, 3×5 working up

Work: 3×8 at same weight

Met Con

For Time (6 Min Cap)

50 Burpees

3 Rounds NFT

5-8 Half kneeling Single Arm DB Press/side

20 Band Pull Aparts

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