Thursday, 9/30
September 29, 2021
Saturday, 10/2
October 1, 2021

Warm Up

3 Rounds
5 Rolling Split Straddles
10 Pause Hip bridges
5 Hanging Scap Retractions
20 Jumping Jacks

Prep (8 Minutes)
1xRun 400 M
then
3×5 DB Bench Press +15 Band Pull Aparts

Met Con

In 12 Minutes
Run 1 Mile for time, rest remaining time
In 6 Minutes: Max reps DB Bench Press (50/35s)*
* 10 Ring Rows after every break

Composite score: subtract :04 from run time for each DB Bench rep completed

3 Rounds NFT

10 DB Side Bends/side
10-15 DB Wrist extensions
20 Supine Windshield wipers

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