Events for November 2022

Sunday, 4/10
April 9, 2016
Tuesday, 4/12/16
April 11, 2016

Warm-Up
4 Rounds
4 Alt T Pushups
4 Spider Lunge w/ reach up
4 Hanging Scap Retractions
4 Dolphin Pushups
4 Band Pull Apart complex (1 OH Pull Apart+1 Pull Apart)

Push Press (30 min)
Prep: 
– 1×10 Strict Press w/ bar, 3×3 Push Press working up

Work: 
– Push Press 8-8-6-6-4-4-2-2

– Follow each work set with one exercise, alternating between:
A)    1 Arm DB Rows 6-8 As Heavy as Possible
B)    20 Plate Russian Twists (10/side)
ex. 8 Push Press, 6-8 Rows, 8 Push Press, 20 Plate Twists, then 6 Push Press etc

Met Con
4 rounds
:30 Max Pullups (scale to Band Assisted or Ring Rows)
:15 Rest
:30 Burpees
:15 Rest
:30 V-Ups
:15 Rest

Mobility
1 Minute Single Leg Flexion/side
1 Minute Single Leg Flexion/side

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