Tue Nov 3

Train/Move
3 Rounds For Time (30 Min Cap):
10-8-6 Reps of:
Strict HSPU (or DB Strict Press)
Strict Ring Dip (or Bench Dips)
Push-ups
500m Row
20 x 50’ Shuttle Runs/400m Run
2 Min Rest

Warm-up
3 Sets:
1 Min Cardio
10/10 Kneeling Single Arm DB Press
5 Inchworm + Push-up
20 Banded Face Pulls
30s Front Plank OR 20s Ring Support

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Stimulus
Train/Move: get ready for a re-test next week of Strict JT and JT. Select movements, weights, progressions that allow for near-unbroken sets of the three pressing variations. Option to bike instead of run/shuttle run, distance of 1200/1000m

Games Prep
3 Sets:
10-15 Chest Supported Row @ RPE 8.5
Rest 1 Min
10-15 DB Reverse Curl @ RPE 8.5
Rest 1 Min

For Quality: Accumulate 100 Banded Face Pulls

3-4 Sets:
25’ HS Walk
25 Double-unders
25’ HS Walk
25 Double-unders
1 Min Rest
25 Double-unders
25’ HS Walk
25 Double-unders
Rest 2 Min