Events for December 2022

Sunday, 7/10
July 9, 2016
Ask the Coach: How to Un-Suck Your Row
July 11, 2016

Warm-Up
4 Rounds of
4 Hanging Scap Retractions
8 Reverse Hand Spider Lunges
4 Alt T Push-Ups
8 Alt Dead Bugs

Strength – Push Press (25 min)
Prep:
1 x 10 Strict Press (bar only);
3 x 3 Push press (working up in weight)

Work:
3-3-2-2-2

Met-Con
4 Rounds through of

:45 Max DB Push Press (M @ 50% bw; W @ 40% bw)
:15 Rest

:45 Burpees
:15 Rest

:45 Pull-Ups (Scale to Ring Rows)
:15 Rest

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