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Training for Monday, December 4th

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Warm Up
Group Circle then
3 Rounds
5 Ring Rows
5 Push Ups
10 Box Step Ups (5 each leg)

Strength Work
Bench Press
Sets of 5, Climbing in weight for 18:00
*1:30 to 2:00 rest between sets.  Record heaviest set.  We’ll look to go heavier later this month as we ramp up for 1 rep maxes in January.

Workout of the Day
4 RFT (Comp 5 RFT)
8 Strict Pull Ups
8 DB Box Step Ups (4 each leg)
8 Plank DB Rows (4 each arm)
8 DB Box Step Ups
*Record your time and the DBs used

Cool Down
10 Scorpions
1:00 Lat Foam Roll each side
1:00 Banded Lat Stretch each side
Quad/Hamstring Stretches base on which you feel most from the step ups