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.