Thursday, November 3
Warm-Up
<p dir="ltr"><span id="docs-internal-guid-f0a184cf-7fff-38f6-f7f5-b1c489f4a125">EMOM X 8</span></p><p dir="ltr"><span id="docs-internal-guid-f0a184cf-7fff-38f6-f7f5-b1c489f4a125">Minute 1: :45 Row (Inc. pace each minute)</span></p><p dir="ltr"><span id="docs-internal-guid-f0a184cf-7fff-38f6-f7f5-b1c489f4a125">Minute 2: 6 PVC Pass Throughs + 6 Strict Press</span></p>
Weightlifting
DB Strict Press (4 Rounds for reps)
<p dir="ltr"><span id="docs-internal-guid-65e87cd2-7fff-4d7f-14aa-6a2f147ee742">DB Strict Press</span></p><p dir="ltr"><span id="docs-internal-guid-65e87cd2-7fff-4d7f-14aa-6a2f147ee742">4×8</span></p>
Metcon
« Remote Up Stream » (AMRAP – Rounds and Reps)
"Remote Up Stream"
AMRAP X 12
2 DB Shoulder to OH
2 Up-Down DL
*Reps increase by 2 each round*
AMRAP X 12
2 DB Shoulder to OH
2 Up-Down DL
*Reps increase by 2 each round*
Cooldown
<p>3-way banded distraction shoulder stretch (:45/side)</p>