November 18th

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Warm Up / Mobility

Dynamic Warm Up (Full Body 7-10mins)

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Bench Press

Bench Press

7x4 @32x1

*Rest 60-90sec between sets

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Airborne

20-18-16-14-12-10-8-6-4-2

Plate Ground to Overhead 45/35

Plate OH Alternating Lunges 45/35

*20 Double Unders after each set

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Cool Down

400m-600m Easy Walk (minimum)

Standing Calf Stretch 1-2mins/side

Seated Pike Stretch 1-2 mins

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Accessory

3-4 Sets

10-12 DB/KB Chainsaw Row

5-8 Cuban Press (light)

*Rest 60sec between sets