Events for December 2022

Saturday, 10/11
October 10, 2014
Monday, 10/13
October 12, 2014

IMG_5464

Warm-Up
3 Rounds of
15 Band Good Morning
10 Pause Squats
10 Supine Scorpion
3-2-1 Band X-Walk

then,

1 Minute Squat Hold
1 Minute SLF w/ ER per side
1 Minute Squat Hold

Strength – Back Squat
1 x 10 w/ bar
1 x 5 @ 35%
1 x 5 @ 50%
1 x 5 @ 65
1 x 8 @ 70%*
3 x 8 @ 75%

* Use 8 @ 70% as a test, if this is a struggle don’t go up 75% for 3 x 8

Finisher
3 Rounds, NFT, of
10 Single Leg KB DL each side
20 Windshield Wipers
10 Single Leg Hip Briges each side
10 Weighted (DB/KB) Side Bends (AKA “Angry Penguins”) each side

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