Events for December 2022

Monday August 5
August 6, 2013
Wednesday August 7
August 6, 2013
Warm-Up

3 rounds of
5 Hang Scap Retraction
5 Dolphin Push-Up
10 Samson Lunges (5/side)

Strength – Push Press
Prep = 1×10 @ bar, 2×5 @ light-moderate weight
Work = 5×3 working up to heavy 3rep effort
Bonus = 1 x AMRAP @ 85% of last successful set of 3 reps

Met-Con
10 Minute AMRAP of
25 Pull-Ups*
25 burpees
* scale down to (A) band assisted or (B) bar rows; scale up to C2B

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