Events for December 2022

Saturday, 3/14
March 14, 2015
Monday, 3/16
March 16, 2015

IMG_6014-001

Warm-Up
3 Rounds of
6 Alt-T Push-ups
9 Hip Bridges
6 Dolphin Push-ups
12 Band Pull Aparts

then,

1 Minute KB Shoulder Capsule Mob /side (BaSL p 253)
1 Min OH Band w/ ER

Strength – Floor Press
5-5-5-3-3-3

Accessory Work
3 Rounds, NFT, of
10 Single Arm DB rows/side (opp. supported on box or bench)
15 Plate Russian Twists/side
20 Band Tricep Pressdowns

0 Comments

  1. Dray says:

    Shoulders were a little sore but made my way up to 165# for the last set of 3. Just a bit shaky but got it without help so that’s a good day for me!