Events for December 2022

Sunday, 11/1
October 31, 2015
Tuesday, 11/3
November 2, 2015

IMG_0743

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 3 @ 60%
1 x 3 @ 65%
1 x 5 @ 70%
3 x 5 @ 75%

Met-Con
Once through for time
50 Air Squats
25 Burpees
25 KB Goblet Squats (1/3 to 1/2 bw)
25 Burpees
50 Air Squats
– 15 min timecap

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