Events for December 2022

Monday, 5/9
May 8, 2016
Wednesday, 5/11
May 10, 2016

Warm-Up
3 Rounds of
10 Squats
5 Hips to Wall
10 Spider Lunges
5 Hanging Scap retractions
10 Alt Dead Bugs
5 Dolphin Push-ups

then,

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

Met-Con
Working in 1 Minute intervals (1min Work + 1min Rest), complete the following:

50 Box Jumps (24/20)
40 KB Swings (24/16)
30 Burpees
20 Pull-ups (scale to Band Assisted or Ring Rows)
10 DB Manmakers (40/25; 1 Rep = Pushup + Row(L) + Pushup + Row(R) + DB Clean + DB S2OH)
20 Toes to Bar (scale to Hanging Knee Raise)
30 Burpees
40 KB Swings (24/16)
50 Ab Mat Sit-Ups

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