Tuesday, 11/16
November 15, 2021
Thursday, 11/18
November 17, 2021
Warm Up
3 Rounds
12 Spider Lunges
6 Alt T Push Ups
12 Alt Samson Lunges
6 Alt Dead Bugs
Prep (6 minutes)
2x:30 Handstand Hold+ 5 Push Ups+10 Step Ups (unweighted)
2×3 HSPU+6 Single DB Step Ups
Met Con
As far as possible in 14 Minutes
1-2-3-4… HSPU
2-4-6-8… Single DB Step Ups (50/35)
Score is total reps of HSPU and DB Step Ups
3 Rounds NFT
8-12 DB Bench Press
25 Band Pull Aparts
8-12 Single Leg split squats/side
25 Band Good Mornings
