Thursday, 12/12
December 11, 2019
Bring-a-Friend Day, 12/14
December 13, 2019

Warm Up

3 Rounds

6 Dolphin Push ups

6 Alt T push ups

6 Pause Hip Bridges

6 Hanging Scap retractions

Strength

Bench Press (25 Min)

Prep: 1×10 w/bar, 3×5 working up

Work:4×6 at same weight

Met Con

For time (12 Min Cap)

27 Push Ups

15 Pull Ups

21 Push ups

15 Pull Ups

15 Push Ups

15 Pull Ups

9 Push Ups

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