Warm-up: 2 Rounds – 5 Narrow, Normal, & Wide Push-ups, 10 Serratus Push-ups, Samson Stretch
Bench Press: 9×3 Dynamic @ 50% 1RM (should get 3 sets with each grip: narrow, normal, and wide)
Diamond Push-ups: 3 Max Sets
MetCon – Tabata:
DB Push Press (50/33% BW)
Supine Ring Rows
Finisher: 3×10 Standing Band Back Extensions
Make sure you have your White Elephant gifts wrapped up for Sunday. Remember, it can be ANYTHING. Something old, something new, something stolen, something ragout. It’s totally up to ewe! Some people will bring something that is really cool, others will use their craft skills, and still others will bring a junky item that no one will want.
Also, and this is really just a call out at Jeph, make sure you look more than decent. I know this means a lot of work for some of you. Just get started early in the day.
Something wicked this way comes,