Thursday, 11/12

Warm Up

3 Rounds

6 Alt T Push Ups

6 Spider Lunge w/ reach up

6 Pause Hip Bridges

6 Hanging Scap Retractions

Skill

Turkish Get Up (12 minutes)

1×4 unweighted (2/side)

3×4 working up at will

Strength/Met Con Combo

Floor Press

Prep: 1×5 w/Bar, 5-5-3 working up

Every 3 Minutes for 18 Minutes (6 Rounds)

3 Floor Press+ 6 Push Ups+6 Strict Knees to Elbow+18 Band Pull Aparts

Mobility

2 Rounds

1 Minute OH Band Stretch/side

1 Minute Standing pec Stretch/side