M4 COED Workout

THURSDAY  11/4

MOBILITY

Shoulder/Thoracic

STRENGTH

BB Bench press 5 x 2 @87.5%         

  2a: banded bb bench press 3 x 5 3 count negatives             

  2b. db chest flys 3 x 5 3 count negative 

METCON 

 For time

40-30-20-10 w/1 lap around the building after each round     

40x Db close grip bench press       

30x db lat pull overs               

20x broad jumps     

10x man makers