Events for November 2022

Monday, 10/12
October 11, 2015
Give it a Go!: Venturing into Competition
October 13, 2015

IMG_0539

Warm-Up
4 Rounds of
12 Squats
8 Reverse Hand Spider Lunges
4 Plank to Squat

then,

1 minute standing Band Super Front Rack Stretch/side
1 minute Single Leg Flexion w/ External rotation/side

Strength – Front Squat (25 min)
1 x 10 w/ Bar
1 x 5 @ 35%
1 x 5 @ 50%
1 x 5 @ 60%
1 x 8 @ 65%
3 x 8 @ 70%

Met-Con
As many reps as possible in 8 Minutes of:
4 Alt Lunges
12 Spider Planks (6 per side, knee must make contact w/arm)
8 Alt Lunges
12 Spider Planks (6 per side, knee must make contact w/arm)
12 Alt Lunges
12 Spider Planks (6 per side, knee must make contact w/arm)
etc., adding 4 additional lunges each round (spider planks remain at 12 reps per round)

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