Events for December 2022

The Base Camp Experience: James M. and the Perfect Transition from Elements to regular class
October 29, 2015
Saturday, 10/31
October 30, 2015

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Warm-Up
4 Rounds of
4 Spider Lunge with reach up
8 Alt Samson Lunges
4 Alt T Push-ups
8 Squats

Met-Con
5 rounds through of

  • :40 Row for max cals
    :20 Rest
  • :40 DB Push Press
    :20 Rest
  • :40 Alt Lunges
    :20 Rest
  • :40 Burpees
    :20 Rest
  • + 1 Minute add’l REST

– If starting at a station other than rowing, still rotate through all 4 work stations before taking minute rest (ex. Lunges, Burpees, Row, DB PP. Rest).

Finisher
3 Rounds, NFT, of
Plank Hold for max time AND quality
– rest twice as long as previous hold

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