thursday

Warm-up

​3 SET (5:00 CAP) 
7/7 DB Curl to Arnold Press 
:20 DB Overhead Hold 
12 Bird Dogs 
10 Curtsey Lunges 

Extended warm-up

​2 SETS FOR QUALITY
3/3 DB Windmills (Athlete Choice, Light)
3/3 Tempo Single Arm DB Deficit Push-Ups (2121)*

*3 Push-Ups w/ DB in the Right, then 3 in the Left.

Metcon

​4 SETS FOR QUALITY
4/4 DB Turkish Get-Ups (Athlete Choice, Mod-Heavy)
1:00 Max Alt. DB Slides (Athlete Choice, Mod-Heavy)

-Rest as needed b/t Sets-

Then Into...

4 SETS FOR QUALITY
15 DB Floor Press (Athlete Choice, Mod-Heavy)
1:00 Glute Bridge Floor Press Hold*

-Rest as needed b/t Sets-

*Begins immediately after the 15 Floor Press.