Monday- October 7th

Weekly Warm-Up: 10 min. AMRAP

Mobilize- Pass-through's

*Every Minute on the Minute for 8 minutes (2 sets): Station 1 – Wall Balls x 12-15 (14/10)

Station 2 – Single-Leg Glute Bridges x 10 each leg Station 3 – Dead Bugs x 10-12 reps

Station 4 -- 10/8 Calorie Row

Today's Movement *Push-ups x 10

*Pec Stretch x :30

A. Bench Press

6 sets x 2 reps @20X0

*Build from 70% to 90+%

B. “La-la Land”

4 Rounds:

1 Minute Toes to Bar

1 Minute Reverse Lunges

1 Minute Single Arm Dumbbell Push Press (50/35)

1 Minute Box Jumps (24/20)

1 Minute Rest

C. Buy-Out

Quad/Hip Smash x 2:00 each

Pec/Lat Smash x 2:00 each

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