Events for November 2022

Monday, 7/25
July 24, 2016
Wednesday, 7/27
July 26, 2016

Warm-Up
4 Rounds of
4 Hanging Scap Retraction
8 OH Band Pull Aparts
4 Plank to Squat
8 Alt Samson Lunges

then,

1:30 Single Leg Flexion w ER/ side

Met-Con
EMOM for 32 Minutes (8x each)

A) 8 Pull-Ups + 8 Hollow Rocks
B) 8 Box Jumps + 4 Burpees
C) 8 DB Hang Squat Cleans + 8 V-Ups
D) Rest*

* Can start people at each station, but everyone works through 3 stations before taking rest (so if someone starts on B, they would go B, C, A then Rest.

Cool Down
1 Min Standing Calf Stretch/side (:30 straight leg/:30 bent knee)
1 Min Standing Band Trap stretch/side

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