December 3rd

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Warm Up

WARM UP VIDEO

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Tempo Push Press (Week 3 of 4)

Push Press

5 X 4 @31X1

*Rest :90sec between sets

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Variety Pack

EMOM 20

1) Jump Rope* (Singles or DU's)

2) Lunge + Lunge + Squat (Goblet)* - Athlete's Choice

3) 10 DB Bench Press + 10 Feet Elevated Ring Rows

4) Sit-Ups*

5) Cardio Athlete's Choice* (Bike/Row/Ski Erg/Run/Walk)

CAP :45sec each station

*= As many Reps as possible in :45sec.

Variety Pack

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Cool Down

5-7 min easy Bike/Row/Walk

Seal Pose to Down Dog 1min

Seated Pike Stretch 1-2 mins

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Accessory

3-4 Sets

10-12 Arnold Press

15-20 Banded Face Pulls

:30sec/side Banded Anti Rotations

*Rest 60sec between sets