Events for December 2022

Tuesday, 7/19
July 18, 2016
Thursday, 7/21
July 20, 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
1 Min Death Stretch/side

Strength – Pause Front Squat (30 min)
Prep:
1 x 10 w/bar;
3 x 3 working up in weight

Work:
5-3-3-2-2

Accessory
3 Rounds, NFT, of
6 KB Front Rack Step Ups /side (step up on side w/ KB front rack)
12 Single Leg hip Bridges/side
12 Band Pallof Press/ side

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