Events for December 2022

Saturday, 1/2
January 1, 2016
Monday, 1/4 (UPDATED)
January 3, 2016

TessFS

Warm-Up
3 Rounds of
10 Squats
10 Reverse Hand Spider Lunges
10 Alt Samson Lunges
10 Alt Dead Bugs

Mobility
90 Secs Death Stretch/Side
90 Secs Band Super Front Rack Stretch/Side

Strength – Front Squat (35 Mins)
Prep:
1x 10 w/ bar
Then,
3-4x 3 working up

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

Accessory
3 Rounds NFT of
10 Single Leg Split Squat/Side
15 Band Pull-Aparts
10 Single Leg Hip Bridge/Side
10 Band Pallof Press/Side

Mobility
2 Minutes Wall Squat
1 Minute Hip Stretch on Wall/Side

Then,
Spinal Twist Series (1 Min in Each Position)
Left over Right to Right
Left over Right to Left
Right over Left to Left
Right over Left to Right

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