Monday Nov 27th

Monday Nov 27th

Movement
10 min:
30 sec bottom of dip hold
alternating arm circles 30 sec each way
Cosacks x 8 per side
Strength
Bench Press 5×5, rest as needed
work up to a heavy set of 5.  These should all be work sets but you can ascend up in weight through each set. Coaches, record the highest weight of each athlete as we will use it for a bench press progression starting next week. If you were spotted at all then that will not count as you highest weight.
Conditioining
“Marguerita”
50 reps for time of:
Burpee/Push-up/Jumping-Jack/Sit-up/Handstand
15 min time cap
*if you don’t feel comfortable with a free standing hand stand then you will simply put your hands on the ground and kick up till both feet are in the air. Even if its just a foot off the ground. This can be done as one fluid movement or it can be broken up. If you have full push-ups make sure you do one in the push-up portion of the movement. For a full RX of the rep you have to hold the handstand for 1 sec.
Extra
double tabata assault