November is the month of Referrals…spread the word and get rewarded.

Weekly Warm-up

5 minutes Roll Out (Foam Roller/Lacrosse Ball)

2 Rounds of:

  • 10-15 Shoulder Pass-throughs
  • 15-20, Scapular Push-ups
  • 10-15 Ring Rows – controlled tempo
  • 10-20 Air Squats

Part 1 A1. Dumbell Press 5 x 6-8 [3011] – rest 60 secs A2. Pull-ups 5 x 6-8 [3010] – rest 90 secs

Part 2

7 Rounds for Time of:

  • 7 Chest to Bar Pull-Ups
  • 12 Box Jumps

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