November 20th

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Warm Up

WARM UP VIDEO

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Tempo Push Press (Week 1 of 4)

Push Press

5 X 5 @42X1

*Rest :90sec between sets

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Escape Route

10 Rounds For Time (Or not):

5 Pullups (Strict)

7 DB Floor Press #50's/35's

21 Double Unders

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Cool Down

5-7 minute easy bike/walk

Seal Pose 1 minute

Child's Pose on bench/box 1-2 minutes

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Accessory

4 Sets

15 Banded Straight Arm Lat Pull Downs

:30sec/side Banded Anti-Rotations

:45sec Wall Sit (Goblet)

*Rest :60sec between sets.