Events for December 2022

Wednesday, 9/23
September 22, 2015
Friday, 9/25
September 24, 2015

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Warm-Up
3 Rounds of
12 Squats
6 Spider Lunge with reach up on both sides
12 Band Good Morning
6 Hips to Wall
12 Alt dead Bugs
3-2-1 Band X walk

then,

1 minute Single Leg Flexion with external rotation/ side

Strength – Pause Tempo Back Squat (25 Min)
Prep:
1 x 15 w/bar, 3 x 3 working up

Work:
5-5-5-3-3

Met-Con
3 rounds of AMRAP in 3 Minutes/ 3 Minutes Rest
8 DB Hang Squat Cleans
16 Weighted Step Ups (8/leg)*
24 Squats

*2 DBs held at sides, full hip extension and controlled step down of both feet required
– Pick up where previous round left off

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