Events for November 2022

Saturday, 8/13
August 12, 2016
Monday, 8/15
August 14, 2016

Warm-Up
3 Rounds of
12 Band Good Mornings
6 Spider Lunge w/ reach up
12 Alt Dead Bugs
6 Hip Bridges

Strength – Deadlift (35 Min)
1 x 10 RDL w/ Bar
1 x 5 @ 30% (all sets after initial 10 are full deadlifts, not RDL)
1 x 3 @ 50%
1 x 3 @ 60%
1 x 5 @ 65%
3 x 5 @ 70%

Team Met-Con (teams of 4)
4 Rounds of
Row 250 M
8 DB Burpee Box Step Overs* (20” box, M:30# DBs, W:20# DBs)
16 Plate Russian Twists
8 Heavy Russian KB Swings

– Follow the leader style, first person may begin next round as soon as erg is empty
* 1 rep = From a standing position, bring dumbbells to floor and perform a burpee with hands on the dumbbells. Stand (no jump required) and do step up and over to other side with dumbbells held at sides. No jumping up or down, must reach full extension on box. Repeat on other side for second rep, etc.

Cool Down
Band Hamstring series

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