Call it what you want

Tuesday Nov 28th:  

Warm Up:  Down and Backs

3 Min Cardio:  Rope Slam, Bike, Plank Shoulder Tap 

1 Min PVC Pass Thru 

Adding 5- 10 lb to last Tuesday’s weight  

0 - 2 Minutes - 4 strict press

3 - 4 Minutes - 3 Strict Press + 1 Push Press 

5 - 6 Minutes - 2 strict press + 2 Push Press

7-8 Minutes - 1 Strict press + 3 Push Press

9-10 Minutes - 4 Push Press

Met - Con 4 Rounds: 

60 sec row 

30 sec kb swing

60 sec Jump Rope 

30 sec pull ups 

*Rest 1 minute between rounds

Score= cals+ Kb Swing+ Pull ups

Extra Credit:  Shredded Arm Circuit

2 x 20

• Face Pull 
• T Bar Row 
• Banded Tri push Down 
• Db Curl 
• GHD Sit up