Events for November 2022

Monday, 4/11
April 10, 2016
2016 Open: Behind the Lens
April 12, 2016

Warm-Up
2 Rounds
5 Pause Squats
10 Reverse Hand Spider Lunges
5 Squats
10 Alt Dead Bugs
5 Jump Squats
10 Arm Circles

1 Min Band Super Front rack/ side
1 Min Single Leg Flexion/side

Strength
Front Squat (30 min)
Prep:1×10 w/ bar, 3×3 working up
Work: 10-8-6-4-2

Met-Con
5 Rounds for time (12 Min Cap)
5 DB Hang Squat Cleans
10 DB Alt Front Rack Lunges
15 Flutter Kicks

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