Sunday, December 4
Warm-Up
<p dir="ltr"><span id="docs-internal-guid-36722069-7fff-eee9-cefe-840707553d68">3 RDS</span></p><p dir="ltr"><span id="docs-internal-guid-36722069-7fff-eee9-cefe-840707553d68">200m Jog</span></p><p dir="ltr"><span id="docs-internal-guid-36722069-7fff-eee9-cefe-840707553d68">10 Step-Ups</span></p><p dir="ltr"><span id="docs-internal-guid-36722069-7fff-eee9-cefe-840707553d68">10 Scorpion Stretches</span></p><p dir="ltr"><span id="docs-internal-guid-36722069-7fff-eee9-cefe-840707553d68">8 Push-Up to Pike</span></p>
Weightlifting
Floor Press (3×8)
Metcon
« Dippin’ Dots » (AMRAP – Rounds and Reps)
AMRAP X 17
10 DB Floor Press (50/35lb) (22.5/15kg)
20 Single DB Box Step-Up
10 Box Dips
20 Cossack Squats
10 DB Floor Press (50/35lb) (22.5/15kg)
20 Single DB Box Step-Up
10 Box Dips
20 Cossack Squats
LEVEL UP OPPORTUNITY: Ring Dips (Gymnastic Focus)
<p><span id="docs-internal-guid-4b0f0052-7fff-8441-8125-c2057c2140d5">(Last seen 8/28/22)</span></p>
Cooldown
<p dir="ltr"><span id="docs-internal-guid-7bde8b3d-7fff-efe0-3e00-9dcf906563b2">:45/side Doorway Stretch</span></p><p dir="ltr"><span id="docs-internal-guid-7bde8b3d-7fff-efe0-3e00-9dcf906563b2">:45/Side Standing Calf Stretch</span></p>