Events for December 2022

Monday July 22
July 22, 2013
Wednesday July 24
July 24, 2013

Warm-Up
2 rounds of
10 Alt Floor Touches
10 Alt-T Push-Ups
10 Hips-to-Wall
3-2-1 Lateral Squat Walk (drop into squat, 3 steps to left, 3 to right, 2 to left, 2 to right, 1 left, 1 right)

Strength – Back Squat
1 x 10 w/ bar
1 x 5 @ 30-35%
1 x 5 @ 50%
1 x 3 @ 65%
1 x 3 @ 75%
then,
3 x 6 @ 80%

Met-Con
2 rounds for time of:
– 10 KB Front Squats – Left side (front rack pos’n)
– 10 Alt. KB Lunges – Left side (front rack pos’n)
– 20 Mtn Climbers
– 10 KB Front Squat – Right side
– 10 Alt. KB Lunges – Right side
– 20 Mtn Climbers

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