Wednesday, November 23

Warm-Up
<p dir="ltr"><span id="docs-internal-guid-3e7dc85a-7fff-7402-3f84-87a331242893">4 RDS</span></p><p dir="ltr"><span id="docs-internal-guid-3e7dc85a-7fff-7402-3f84-87a331242893">10 Scap Push-Ups</span></p><p dir="ltr"><span id="docs-internal-guid-3e7dc85a-7fff-7402-3f84-87a331242893">5 Dive Bomb Push-Ups</span></p><p dir="ltr"><span id="docs-internal-guid-3e7dc85a-7fff-7402-3f84-87a331242893">10 Scap Pull-Ups</span></p><p dir="ltr"><span id="docs-internal-guid-3e7dc85a-7fff-7402-3f84-87a331242893">5 Barbell Bicep Curl</span></p><p dir="ltr"><span id="docs-internal-guid-3e7dc85a-7fff-7402-3f84-87a331242893">10 Banded Tricep Ext.</span></p>

Gymnastics
Push + Pull (5 Rounds for reps)
E2MOM X 5
8 Strict Pull-Ups + 8 Hand Release Push-Ups

Metcon
« Muscle Beach » (AMRAP – Rounds and Reps)
AMRAP X 10
20 Push-Ups
15 Weighted Sit-Ups (25/15lb) (10/5kg)
10 Chin Ups

<p><span id="docs-internal-guid-31be42c1-7fff-4eae-e214-3ccce2eb2b36">(Last seen 4/13/22)</span></p>
Cooldown
<p dir="ltr"><span id="docs-internal-guid-bf72f411-7fff-7d64-5bc2-b5b389c6c25c">1:00/Side Scorpion Stretch</span></p><p dir="ltr"><span id="docs-internal-guid-bf72f411-7fff-7d64-5bc2-b5b389c6c25c">:45 Banded Lat Stretch/Side</span></p><p dir="ltr"><span id="docs-internal-guid-bf72f411-7fff-7d64-5bc2-b5b389c6c25c">1:00 Cobra Stretch</span></p>