Events for December 2022

Sunday, 5/8
May 7, 2016
Tuesday, 5/10
May 9, 2016

Warm-Up
3 Rounds of
6 Dolphin Push-ups
6 Spider Lunge w/ Reach Up
6 Pike Position Calf Raises/side
6 Tube Sword Pulls/side
6 Alt Samson Lunges

Met-Con
EMOM for 30min (6 rounds each) of

A) Max Unbroken Strict + Max Kipping HSPU
B) 6 Alt DB Snatches (M: 40% bw, W:30%)
C) 5 V-Ups + 10 Hollow Rocks + 5 V-Ups
D) 30-45 Double Unders (Scale to 75 Single Skips)
E) Rest

*HSPU Options:
Rx = Hands on 25lb plates, head to Ab-Mat;
Scale Up = Hands on 35lb plates or more, head to Ab Mat;
Scale Down = Single Ab Mat (no plates)
No Strict HSPU = max kipping HSPU only;
NO HSPU = 3 Box Push-ups + 6 Seated DB Strict Press.

Cool Down
1 Min Band Trap Stretch/ side
1 Minute Standing Calf stretch/ side
1 Minute Standing Tricep stretch/side

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