Tuesday- November 7th

Weekly Warm-Up: 10 min. Cap

A. (EVERYONE)

Take 15-20 minutes to build to a 1-RM

Shoulder Press

B. 12 min. AMRAP

3 Strict Handstand Push-Ups

6 Ring Dips

9 Pull-Ups

30 Double-Unders

(substitute HSPU with L-Seated KB/DB Presses if needed)

C. Cool-Down:

2-3 Rounds NFT:

*SLOW 100m Jog

*10 PVC Around-the-World

*20 sec. Puppy Dog Stretch

Stretch/Roll out for 60 seconds each (ask your trainer if you don't know how to stretch these muscles, or don't know what they are!)

*Pecs

*Triceps

*Deltoids

D. Optional Core Work

3 sets of:

20 Floor Wipers

30 Hollow Rocks

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