Events for December 2022

Saturday, 7/23
July 22, 2016
Monday, 7/25
July 24, 2016

Warm-Up
3 Rounds of
10 Pause Squats
10 Arch Rocks
10 Alt Dead Bugs
3-2-1 Band X walk

then,

1 Min Squat Hold
1 Min Single Leg Flexion/ side
1 Min Squat Hold

Strength – Back Squat (45 min)
Prep:
1 x 10 (bar only);
3 x 3 (working up in weight)

Work:
2-2-2-1-1-1-1-1
– Work up to 1 Rep Max

Met Con
Once through for time:
75 Squats
21 Burpees
50 Squats
15 Burpees
25 Squats
9 Burpees

Cool Down
Spinal Twist series

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