Events for November 2022

Saturday, 5/21
May 20, 2016
Monday, 5/23
May 22, 2016

Warm-Up
3 Rounds of
15 Band Good Mornings
10 Spider Lunges
15 Superman w/Arm Retraction
10 Alt Dead Bugs

Strength – Deficit Pause Deadlift* (35 min)
Prep:
1 x 10 RDL w/ bar;
3 x 3 working up in weight

Work:
3-3-3-2-2-2
* Pause just below the knee on way up and on negative

Accessory
4 Rounds, NFT, of
3-5 Manual Hamstring Curls
10 DB side Bends/side
15 Single Leg Split squats/side
20 Windshield Wipers

Cool Down
Spinal Twist Series

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