Events for December 2022

Thursday, 4/14/16
April 13, 2016
Saturday, 4/16/16
April 15, 2016

Warm-Up
4 Rounds
4 Dolphin Pushups
8 Hip Bridges
4 Alt T Pushups
8 Supine Scorpion

Strength
Floor Press (30 min)
Prep: 1×5 w/ bar, 3×3 working up
Work: 8-8-6-6-4-4

Follow each work set with one exercise, alternating between:
– A) 20 Band Pull Aparts
– B) 12 OH Plate Sit Ups

Met-Con
AMRAP 8 Min
4 Alt DB Plank Rows (Renegade Row without pushups)
8 DB Hang Power Cleans
12 Pushups

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