Events for December 2022

Friday, 10/30
October 29, 2015
Open Gym, 10/31 to 11/6
October 30, 2015
Happy Halloween!
Don’t forget about the Happy Hour and Clothing Swap at 14th Street Saturday night (5:30 to ???)

IMG_8661

Warm-Up
3 Rounds of
6 Dolphin Push-ups
6 Alt T Push-ups
6 Band Pull Apart Complex
6 Hip Bridges

then,

1 Minute each of
Partner Assisted Bully Stretch

Strength – Floor Press (25Min)
Prep:
1 x 5 w/ bar, 2-3 x 5

Work:
5-5-3-3-3
– Follow each work set w/ 10 Band Pull Aparts

Met-Con
AMRAP in 15 Minutes of
Max unbroken Dips (Ring, Bar or Box)
20 Spider Planks
Run 150 M

Cool Down
1 Minute band OH Stretch/side

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