Events for November 2022

Monday, 11/30
November 29, 2015
cf-DC-w Lifting Ladder
December 1, 2015

IMG_0989

Warm-Up
4 Rounds of
4 Alt T Push-ups
8 Alt Samson Lunges
4 Band Scarecrow
8 Alt Dead Bugs

then,

1 Min Standing Band Lat Tri Stretch/side
1 Min Self Bully Stretch/side

Strength – Push Press (25 Min)
Prep:
1 x 10 Strict Press w/bar;
3 x 3 Push Press working up in weight

Work:
5-5-3-3-2-2-2

Met-Con
6 rounds of
:30 max Dips (Ring / Bar / Box)
:30 Rest
:30 max Alt DB Snatch (30-40% BW)
:30 Rest

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