Friday, November 25
Warm-Up
<p dir="ltr"><span id="docs-internal-guid-27c8438d-7fff-de57-19bd-e5931c1bc6b6">1:00/Side Banded Front Rack Stretch</span></p><p dir="ltr"><span id="docs-internal-guid-27c8438d-7fff-de57-19bd-e5931c1bc6b6">into..</span></p><p dir="ltr"><span id="docs-internal-guid-27c8438d-7fff-de57-19bd-e5931c1bc6b6">2 RDS</span></p><p dir="ltr"><span id="docs-internal-guid-27c8438d-7fff-de57-19bd-e5931c1bc6b6">200m run</span></p><p dir="ltr"><span id="docs-internal-guid-27c8438d-7fff-de57-19bd-e5931c1bc6b6">10 PVC Pass Throughs</span></p><p dir="ltr"><span id="docs-internal-guid-27c8438d-7fff-de57-19bd-e5931c1bc6b6">10 Muscle Cleans</span></p><p dir="ltr"><span id="docs-internal-guid-27c8438d-7fff-de57-19bd-e5931c1bc6b6">10 Elbow Punches</span></p><p dir="ltr"><span id="docs-internal-guid-27c8438d-7fff-de57-19bd-e5931c1bc6b6">10 Strict Press</span></p>
Weightlifting
Shoulder Press (1×5
2×3
1×1
)
2×3
1×1
)
Metcon
« Ah Push It » (Time)
For Time
50 Push Jerks (155/105lb) (70/50kg)
-Every time you break, Run 100m
50 Push Jerks (155/105lb) (70/50kg)
-Every time you break, Run 100m
10 MIN CAP
<p><span id="docs-internal-guid-ec113451-7fff-df0b-2002-ad204bbad266">(Last seen 6/24/22)</span></p>
Cooldown
<p><span id="docs-internal-guid-43bf1364-7fff-f6ee-77a8-03d0da1863d1">3-way banded distraction shoulder stretch (:45/side)</span></p>