Events for November 2022

Monday, 10/5
October 4, 2015
Wednesday, 10/7
October 6, 2015

IMG_8579

Warm-Up
4 Rounds of
5 Hanging Scap Retractions
10 Band Pull Aparts
5 Squat to Bootstrappers
10 OH Band Pull Aparts

Strength – Weighted Strict Chins (25 Min)
Prep:
2 x 3 unweighted strict chin-ups

Work:
3-3-3-2-2-2 adding weight each set as able

Scaling options:
Negatives: 2-2-2-2-1-1-1-1 (rest 2 minutes between sets)
/OR/
Ring Rows: 8 x 5 w/ 2 count pause at the top of each rep

Met-Con (10 min cap)
30 KB Swings
30 Alt DB Renegade Rows (15/side)
30 KB Swings

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