Events for December 2022

Sunday, 5/22
May 21, 2016
Calling All Ninjas! (Current AND Aspiring)
May 23, 2016

 

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<span style=”text-decoration: underline;”>Warm-Up</span>
4 Rounds of
4 Alt T Push-ups
4 Spider Lunges with Reach-up
4 Dolphin Push-ups
4 Band Pull-apart Complex (1 OH Band Pull-apart + 1 Band Pull-apart)

<span style=”text-decoration: underline;”>Strength – Push Press</span> (30 min)
<em><strong> Prep</strong></em>:
1 x 10 Strict Press w/bar;
3x 3 Push Press working up in weight

<em><strong>Work</strong></em>:
8-8-6-6-4-4
Follow each working set with one exercise, alternating between:
A) 1 Arm DB Row 6-8 Reps As Heavy As Possible
B) 20 Plate Russian Twists (10/side)

<span style=”text-decoration: underline;”>Met-Con</span>
6 Rounds through of
:30 Burpees
:15 Rest
:30 V-ups
:15 Rest

<span style=”text-decoration: underline;”>Cool-Down</span>
1 Minute OH band Stretch/side
1 Minute Single Leg Flexion/side

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