Thursday, November 2nd

A.

SKILL/STRENGTH WORK:

12 Minute EMOM (4 Sets)

Station 1 – 40 Double Unders

Station 2 – 40 Second Plank Hold

Station 3 – 5 Strict Press @ 55-65% 1RM

B.

METCON:

9 Rounds:

15 Pushups

8 Deadlifts (185/135)

**PUSH-UPS STANDARDS**

1. ENTIRE CHEST MUST TOUCH THE FLOOR – NOT JUST TOP OF RIB CAGE

2. ARMS ARE IN FULL EXTENSION AT THE TOP

3. HIPS ARE LEVEL WITH SHOULDERS AT EXTENSION – NO SAGGING HIPS!!

C.

TIME TO GET SWOLE AND FLEXY…ROMWOD!!