Events for December 2022

Thursday, October 31
October 30, 2013
Saturday, November 2
November 1, 2013

IMG_0563

Warm-Up
3 Rounds of
12 Hip Bridges
12 Spider Lunges
6 Dolphin Push-Ups
6 PVC Dislocates
2 Wall Walkers

Strength – Push Press
1×10 STRICT Press (w/ bar)
1×5 dip-pause Push Press (w/ bar)
1×3 dip-pause Push Press (light wt)
1×3 PP @ 50%
1×3 PP @ 65%
1×3 PP @ 75%
then,
A) 4×3 PP @ 85%, plus
B) 4×10 DB/KB single arm Row As heavy as possible

Finisher
1 time through (NFT) of
60 band pull-aparts
60 band tricep press-downs
60 DB curls (30 per arm)

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