Thursday, 12/10

Warm Up

3 Rounds
6 Rev Hand Spider Lunges
6 Dolphin Push Ups
6 Squat to Bootstrappers
6 Plank to Squat

1:30 Death Stretch/side (:45 low/:45 high)

Met Con

For time (9 Min Cap)
10-9-8-7-6-5-4-3-2-1 Box Jumps*
1-2-3-4-5-6-7-8-9-10 Burpees

Strength

Push Press (24 min)
Prep: 1×10 w/bar, 5-5-5 working up
Work: 10-8-6-4-2 working up

Mobility

2 Rounds NFT
5 Prone Plate Retract and Press
15 OH Band Pull Aparts
25 Band Pull Aparts

*Step ups are allowed for RX on this workout- step down only for jumps or step ups