Events for November 2022

Friday, 4/28
April 28, 2016
Sunday, 5/1
April 30, 2016

 

Warm-Up
3 Rounds of
12 Squats
6 Hanging Scap Retractions
12 Spider Lunges
6 Tube Sword Pulls/side

then,

1 Min Death Stretch/ side
1 Min OH Band stretch/side

Met-Con
EMOM 30 (5 Rounds each)

A) Row 15/10 Cals
B) 10 Box Jumps
C) 10/5 Pull-ups
D) 10 Alt DB Snatch
D) 15/10 Wall Ball
E) REST

– Done follow the leader style, so each person begins on the rower
– Scale reps to a number you can complete within 40 seconds

Cool Down
1 Min Death Stretch/ side
1 Min Band Hamstring stretch/side

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