Events for December 2022

Wednesday, 7/13
July 12, 2016
Base Camp, 7/16/2016
July 13, 2016

Warm-Up
3 Rounds
10 Pause Squats
10 Reverse Hand spider Lunges
10 Jump Squats
10 Alt Dead Bugs

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

Work:
3-3-3-{2-2-2-2}*
* last 4×2 @ same weight

Met-Con
AMRAP in 10 Min
5 DB Hang squat Cleans
15 Squats (unweighted)
25 AbMat Sit-Ups

Cool Down
1:30 Single Leg Flexion w/ External rotation/ side

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