Events for December 2022

Base Camp, 6/25/2016
June 22, 2016
Friday, 6/24
June 23, 2016

Warm-Up
3 Rounds of
10 Pause Squats
10 Reverse Hand Spider Lunges
10 Alt Samson Lunges
10 Alt Dead Bugs

then,

1 Min Band Super Front rack/ side

Strength – Front Squat (35 min)
Prep:
1 x 10 w/ bar;
3 x 3 working up in weight

Work:
5-5-3-3-{2-2-2-2}
– same weight for 4 sets of 2 reps

Met-Con
4 Rounds through of

:20 Single Arm DB Hang Squat Clean (L)
:10 Rest

:20 Hollow Rocks
:10 Rest

:20 Single Arm DB Hang Squat Clean (R)
:10 Rest

:20 V-Ups
:10 Rest

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