Events for December 2022

Tuesday, 11/24
November 23, 2015
Thursday, 11/26 *UPDATE*
November 25, 2015

REMINDER: All Evening Classes have been cancelled for Wednesday, Nov. 25
(6am, 7am, and Noon classes only; both gyms close at 2pm)

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Warm-Up
3 Rounds
5 Hanging Scap Retractions
10 Supine Scorpions
5 Hips to Wall
10 Band Curls

then,

1 Min OH Band Stretch
1 Min Death stretch

Strength – Strict Chin-Ups (25 Min)
Prep:
1 x 5, 1 x 3

Work:
5-4-3-2-1 weighted
– Scale to 6x near max Strict Chin Ups /OR/ 8×2 Negatives

Accessory
3 Rounds, NFT, of
10-15 DB Wrist Extension
Prone Hollow Hold (scale to plank)
10 DB Powell Raises
20 Flutter Kicks

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