Events for December 2022

Saturday, 10/17
October 16, 2015
Monday, 10/19
October 18, 2015

IMG_0852

Warm-Up
3 Rounds of
15 Band Good Mornings
10 Spider Lunges
15 Band Pull Aparts
10 Supine Scorpion

then,

2 Rounds of
5 Quadruped Ext and Rotation/side
10 Superman w/Arm Retraction

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

Work:
5-5-3-3-2-2

Accessory
4 Rounds, NFT, of
10 Single Leg Hip Bridge/ side
10 Band Pallof Pres/side
10 Alt DB/ KB Walking Good Morning steps
10 Pause Ring Rows

Cool Down
Spinal Twist Series

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