Warm-up:
Individual…
Bike or Row
Crossover Symmetry
Group…
Kneeling wrist mobility
100m medball between wrist carry
Down and Back OH Medball Lunges
45 Sec Handstand hold
Review the push press (focus on dip in the heels with vertical torso)
Active warm up from the rack:
5 Strict press + 5 Push Press (two sets)
Begin building load
Strength and Skill:
Take 15 minutes to build to today’s heavy Push Press
Fitness:
Complete as many rounds and reps as possible in 12 minutes of:
4 Strict Handstand Push-Ups or L-Seated Dumbbell Presses
8 Strict Pull-Ups
12 Lateral Box Step-Ups
Performance:
Complete as many rounds and reps as possible in 12 minutes of:
4 Strict Handstand Push-Ups
8 Strict Pull-Ups
12 Alternating Pistols
Mobility:
LAX to Glutes and Shoulders
Roll Posterior
Mash Quads
Announcements:
-Sip and Shop: Nov 9 at the gym with small business vendors from 7-9 pm
-Men’s Golfing November 30th at Chateau Elan before Christmas Party (10 am Tee Off)
-Christmas Party November 30th at 37Main (please register)
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