Events for December 2022

Monday, 6/15
June 15, 2015
How it’s HANGing
June 16, 2015

IMG_8035

Warm-Up
3 Rounds of
5 Hanging Scap Retractions
10 Squats
5 Dolphin Push-ups
10 Arm Circles
5 Band Pull Apart Complex
10 Prone Scorpion

Skill
EMOM for 10min (5x each)
A) 5 Kip swings (Scale Up to: 3 Kip Swings + 3 CTB Pull-ups /OR/ 5 Butterfly Pull-ups)
B) 5 V-Ups + 10 Hollow Rocks (Scale Up to: 5 V-Ups + 10 Hollow Rocks + 10 V-Ups)

Strength – Pendlay Rows (25 Min)
Prep: 2-3 x 5
Work: 5 Rounds of

5 Pendlay Rows (at same weight across all sets)
Near max Strict Chins (scale down to 2 Negatives)
10 Pause Scap Push-ups
90sec Rest

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