Events for December 2022

Thursday, 8/4
August 3, 2016
Saturday, 8/6
August 5, 2016

Warm-Up
4 Rounds of
4 Dolphin Push-ups
8 Hip Bridges
4 Alt T Push-ups
8 Supine Scorpion

Strength – Floor Press (30 min)
Prep:
1 x 5 w/ bar;
3 x 3 working up in weight

Work:
5-3-3-3-3-3
Follow each work set with one exercise, alternating between:
A) 20 Band Pull Aparts
B) 12 OH Plate Sit-Ups

Finisher – Death by Push-Ups
Starting at 1, complete an additional push-up every 30 seconds for 10 Minutes. If unable to complete the required reps, start back at 1 for the next round.

Cool Down
1 minute Standing Pec stretch/side
1 minute Self Bully stretch/side

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