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Nov 13

Good evening Root Down…

Reminder: We are having 8:30am M-F. See you then!

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Warm-up

- 10 PVC Pass throughs

- 10 PVC Good mornings

- 10 Air Squats

- 10 Empty Bar Push Presses

Strength

Push Press

3-3-3-3-3*

*Try to hit 90% 1RM on final set.

MetCon

12 MIN AMRAP

- 20 AbMat Situps

- 16 Single KB/DB Clean and Jerks (44/35)

- 12 Box Walk-overs with KB/DB (24/20)

Score will be heaviest push press set and rounds plus reps in MetCon.

Mobility

- Couch Stretch (1:00/side)

- Lacrosse Ball shoulder/trap smash (2:00/side)

- Cobra Stretch (Accumulate 2:00)

Marla Thompson

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