December 2nd

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Warm Up / Mobility

Dynamic Warm Up (Full Body 7-10mins)

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DB Bench Press

DB Bench Press

4x10

*Build across sets

*Rest as needed between sets

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Tri Cities

EMOM 20 (Alternating)

1) 5 DB Push Press + 5 DB Bent Row #35's/25's

2) 5/side Lateral Bench Hops + 5/side Ice Skaters

3) 5 Sit Ups + 5 Supine Straight Leg Raises

4) 5 Goblet Jump Squats + 5 Pushups

5) Run

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Cool Down

400m Walk at an easy pace

Thread the needle 1min/side

Standing Straddle Stretch 1-2mins

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Accessory

3-4 Sets

8-10/side Elevated DB Plank 1-arm Row

8-12 Dips (Rings or Bar)

*Rest 60sec between sets