12-02-2023

Warm Up

Activation:

Banded 7's

Hip Band - 10 Reps of Each

Movement Prep:

2:00 Cardio (1:00 easy, :40 moderate, :20 fast)

5 Walk Out + Push Up

10 Hanging Scap Retractions

5 Kip Swings

10 Alt. V-Ups

5 Empty Barbell Bench Press

-then-

Warm up to Bench Press weight

Metcon

8 sets

4 Minutes AMRAP

20 Toes to bar

20 Bench Press (155/105)

Max Calorie machine

Odd Sets: Ski

Even Sets: Row

-rest 1:00 b/t sets

Scaling

8 sets

4 Minutes AMRAP

14 Toes to bar

20 Bench Press (115/85)

Max Calorie machine

Odd Sets: Ski

Even Sets: Row

-rest 1:00 b/t sets

Extra Credit
Front Rack Lunge

10 Front Rack Lunges + 10 Heel Elevated Goblet Squats @ 6/10 RPE

10 Front Rack Lunges + 10 Heel Elevated Goblet Squats @ 6.5/10 RPE

10 Front Rack Lunges + 10 Heel Elevated Goblet Squats @ 7/10 RPE

10 Front Rack Lunges + 10 Heel Elevated Goblet Squats @ 7.5/10 RPE

Core Work

4 sets:

10 GHD to parallel w/plate on chest

10 Dip Support Leg Raise

30 Heel Taps (each side)

10 Side Star Plank Reach Throughs

30 yd Isolateral DB Farmers Carry (left)

30 yd Isolateral DB Farmers Carry (right)

Announcements

RxClothing Order Due Monday, Dec 4th. Please get your names on the sheets by then.

Ask us about Free-cember! Starting December 1st.