Events for December 2022

Open Gym, 9/5 to 9/11
September 4, 2015
Monday, 9/7
September 7, 2015

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Warm-Up
3 Rounds of
15 Band Good Mornings
10 Alt Dead Bugs
15 Superman
10 Spider Lunges

then,

2 Rounds of
5 Quadruped Extension and Rotation/side
5 Band Scarecrow

Strength – Deadlift (35 Min)
Prep:
1 x 10 RDL w/bar, 3 x 5 working up

Work:
5 x 5 at same weight across all 5 sets

Team Met-Con
In teams of 3, complete for time:
150 Burpees
– one Person doing burpees at a time while one partner holds Zercher Hold (bar loaded to avg BW of team)

Accessory
3 Rounds, NFT, of
10 DB/KB Side Bends/side
20 Band Pull Aparts

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