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Nov 29

Good evening Root Down!

Last Day for step-ups!

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Warmup

- 10 PVC Pass Through

- 10 PVC Push Press

- 10 Barbell Power Cleans

- 10 Barbell Shoulder to Overhead

- Rig/Wall Calf Stretch (:45 ea side)

Strength

Push Press

2-2-2-2-2*

*Work to 95% 1RM Push Press

MetCon

10 Minute AMRAP

- 20 Double Unders/60 Singles

- 5 Clean and Jerks (115/85)

Score will be heaviest push press set and rounds plus reps in MetCon. See you tomorrow. DOWORK!

Mobilty

- Banded Bully (around shoulder)

- Shoulder Rotations (20F/20B)

- Full Back Rollout (2:00)

Marla Thompson

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