November 26th

Warm up:
■Easy run for 5 minutes… in gym if required
■Skip 2 minutes and include 10 DUs
■Mobility: shoulders, wrist focus (openers, ROM, etc)
■Posterior deltoid warm up (bands)
■Stretch, rollers, bands, etc as necessary

Strength component: Bench press
■Today we will take the first half of class to establish a new 3RM for bench. If you aren’t able to do this today, ask and an alternate activity will be prescribed.

Complete 6 minutes FOR SPEED of the following triplet:
■12 box jumps
■12 pull ups
■12 air squats

Finisher:
■100 crunches – 25 mountain climbers – 100 crunches

"ABS"
x2
-20 crunches
-10 crunches with one leg down (both sides) 
-15 crunches with both legs down
-15 crunches with both legs up
-65 Russian twists