Events for December 2022

Tuesday September 24
September 23, 2013
2013 Smackdown in Review
September 25, 2013

IMG_1676

Warm-Up
2 Rounds of
15 Pause Squats
15 Superman w/ Arm Retraction
10 Scorpions
then,
1min Single Leg Flexion w/ ER Bias each side,
1min Squat Hold

Strength – Back Squat (30 min cap)
1 x 10 w/bar
1 x 5 @ 30%
1 x 5 @ 50%
1 x 3 @ 60%
1 x 3 @ 70%
1 x 3 @ 80%
3 x 8 @ 82-85%

Met-Con (8 min cap)
5 Rounds for Time of
10 DB Squat cleans
12 Hollow Rocks (sub with 20 second hold)

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