Events for December 2022

Base Camp, 6/4/2016
June 1, 2016
Ask the Coach: Goats
June 2, 2016

Warm-Up
3 rounds of
6 Alt T Push-ups
12 Alt Samson Lunges
6 Hanging Scap Retractions
12 Plank Position Alt Shoulder Touches

Strength – TGU & Strict Tempo Pull-Ups (30 Min)
Prep:
1 x 2 Alt Turkish Get-Ups (unweighted)

Work:
5 Rounds through of
4 Alt Turkish Get-Ups
Near Max Strict Tempo Pull Ups (X-1-2-1)*
Rest 2 Minutes

* Pull up explosively, pause 1 count with chin above bar height; Two count lower, 1 count pause at full extension.
– Scale to 2 Negatives

Met Con
AMRAP in 8 Minutes
4 DB Renegade Rows
16 DB Russian Twists (8/side)

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