Events for December 2022

Sunday, 9/27
September 26, 2015
Bring-a-Friend Workout!
September 28, 2015

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Warm-Up
3 Rounds of
4 Alt T Push-ups
8 Spider Lunges
4 Dive Bomber Pushups
8 Alt Samson Lunges

Strength – Floor Press (25 Min)
Prep:
1 x 5 w/ bar, 3 x 3 working up

Work:
5-5-3-3-3
– 15 Band Pull-Aparts after each work set

Met-Con
5 Rounds for time of
5 Single Arm DB Hang Clean and Shoulder-to-Overhead (L)
5 Push-ups
5 Single Arm DB Hang Clean and Shoulder-to-Overhead (R)
5 Push-ups
– 12 min cap

Cool Down
1 Min OH Band OH Stretch/side
1 Min Standing Pec Stretch/side

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