Events for December 2022

Saturday September 7
September 6, 2013
Monday September 9
September 8, 2013

Warm-Up
5 rounds of
3 Hanging Scap Retractions
3 Plank to Squats
6 Dolphin Push-Ups
6 Pause Squats

Strength
25 Minutes to work to 3 RM Push Press

Met-Con Prep
1 x 20 Jumping Jacks + 20 Mountain Climbers + 5 Box Jumps (step down) + 5 Calf Raise/side
1 x 20 Jumping Jacks + 20 Mountain Climbers + 5 Box Jumps (bounding if applicable)

Team Met-Con
In Teams of 3, complete 4 rounds for time of:
1 minute Box Jumps;
1 minute max rep Push press (75% of heaviest strength set);
1 minute Knees to Elbow (sub supine knee to elbows);
1 minute DB Thrusters (combined DB weight = ~30% of heaviest strength set);
1 minute Rest

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