Wednesday, November 30
Warm-Up
<p dir="ltr"><span id="docs-internal-guid-d81573cb-7fff-2812-6a3f-af8b5079f442">3 RDS</span></p><p dir="ltr"><span id="docs-internal-guid-d81573cb-7fff-2812-6a3f-af8b5079f442">10/8 Cal Bike</span></p><p dir="ltr"><span id="docs-internal-guid-d81573cb-7fff-2812-6a3f-af8b5079f442">8 Strict Press</span></p><p dir="ltr"><span id="docs-internal-guid-d81573cb-7fff-2812-6a3f-af8b5079f442">10 PVC Pass Throughs</span></p>
Weightlifting
Shoulder Press (15 MINS TO BUILD TO 1RM STRICT PRESS)
Metcon
« Two Face » (Time)
6 RFT
12/10 Cal Bike
10 Push Press (115/75lb) (50/35kg)
-Rest :30 between rounds-
12/10 Cal Bike
10 Push Press (115/75lb) (50/35kg)
-Rest :30 between rounds-
13 MIN CAP
LEVEL UP OPPORTUNITY: (135/95lb)(60/45kg) (Strength Focus)
<p><span id="docs-internal-guid-771dde7a-7fff-1116-6e3d-e2e4822566cb"> (Last seen 5/27/22)</span></p>
Cooldown
<p dir="ltr"><span id="docs-internal-guid-9c763c89-7fff-998d-7edf-fceeb4ae825e">1:00 Hands on Wall Prison Stretch</span></p><p dir="ltr"><span id="docs-internal-guid-9c763c89-7fff-998d-7edf-fceeb4ae825e">1:00/Side Barbell Quad Smash</span></p>