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Wednesday 12/6/23

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Strength Work: (10:00)
Alternate between movements: 3 Sets for Quality (rest as needed)
6-8 Tempo Dips (3 seconds down) (Rings OR Bar Dips)
12 Pistols (weighted if needed)
Then (14:00)
5, 6, 8 Bench Press (Barbell OR Dumbbell)
METCON (20:00)
3 ROUNDS:
25 Push Ups
50′ Double DB Walking Lunge (athlete choice on weight)
25 Toes to Bar
OPTIONAL WORK:
EMOM 12:
Min 1) 15/12 Cal Ski
Min 2) 15/12 Standing C2 Bike (Damper 10)

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