Monday, November 27th 2023

WARM UP – machine

2x

1:00 machine of choice

15 air squats

10 push ups

MOVEMENT/MOBILITY

8/8 Fire Hydrants

8/8 quadrsped donkey kicks

8/8 quadruped hip CARs

8/8 side plank leg lifts

:30 spiderman stretch / side

:30 frog squats

8/8 side plank rotations

PRIMER –

5 wide push ups

5 narrow push ups

5 fingers out push ups

5 explosive pushups

15 Empty Bar Reps

8 Reps with light weight, focus on setting that arch

STRENGTH

E2M x 4

3/3/2/2

Bench Press @ 83-93%

then

E2MOM x 2 Sets

-10 Bench Press RPE 6-8

Trying to hit a double slightly higher than last weeks triple

GET FIT

AMRAP x 12

3 DBL DB Snatches (50/35s)

6 Burpees

9 DB S2OH (50/35s)

12 Air Squats

*try and keep S2OH unbroken as long as possible.Use Air Squats as recovery