Monday, 11/29

Warm Up

3 Rounds

5 Hanging Scap Retractions

5 Scap Push Ups

5 Prone Plate Retract and Press

15 Mountain Climbers

Strength

Bench Press (20 Minutes)

Prep: 1×10 w/bar, 3×5 working up

Work: 4×5 at same weight*

*follow each work set with 25 Band Pull Aparts

Prep (5 min)

2×5 Kip Swings+:30 Jump Rope

1×3-5 Pull ups+21 Double Unders

Met Con

5 Rounds for Time (15 min cap)

9 Pull Ups

15 Push Ups

21 Double Unders