Events for December 2022

Open Gym, 11/28 to 12/4
November 27, 2015
Monday, 11/30
November 29, 2015

IMG_0824

Warm-Up
3 Rounds of
15 Band Good Mornings
10 Spider Lunges
10 Alt Dead Bugs
5 Quadruped Ext and Rotation/side

Strength – Deadlift (35 Min)
Prep:
1 x 10 RDL w/ bar, 4 x 3 working up in weight

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

Accessory
3 Rounds, NFT, of
3-5 Manual Hamstring Curls
10 Band Pallof Press/ side
15 Single Leg Split Squats/ side
20 Windshield Wipers

Cool Down
Spinal Twist series
1 Min each:
L over R to R
L over R to L
R over L to L
R over L to R

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