Events for December 2022

Saturday, 9/10/16
September 9, 2016
Monday, 9/12/16
September 11, 2016

Warm-up
3 Rounds
15 Band Good Mornings
10 Supine Scorpion
15 Arch Rocks
10 Alt Dead Bugs

Deadlift (40 Min)
1×1 RDL w/ Bar
1×5 @30% (all sets after initial 10 are full deadlifts, not RDL)
1×3 @50%
1×3 @60%
1×3 @65%
1×3 @70%
1×5@ 75%
3×5@ 80%

Team Met Con (in teams of 4)
Row 5000 M
– Switch person on erg each minute
– Each person not rowing performs ONE of the following, rotating through in order:

15 Ab Mat Sit Ups (done right after rowing)
10 Russian KB Swings
10 Spider Planks (5/side)

Mobility
Spinal twist series

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