Wednesday, 11/17

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