Events for December 2022

Thursday, 9/15/16
September 14, 2016
Saturday, 9/17/16
September 16, 2016

Warm-up
3 Rounds
5 Dolphin Push Ups
10 Alt Dead Bugs
5 Hanging Scap Retractions
10 Band Curls

Work:
6 Rounds every 6 minutes:
10 Strict Chin-Ups*
10 Ring Push-Ups**
10 Single Arm DB Rows AHAP/side
10 Seated DB Strict Press
10 Hollow Rocks

– Work is not “for time”, but sets should be completed with relatively minimal rest between)

* Chin-Up scaling Options:
A) 5 Chin Ups
B) 5 Band Assisted Chin Ups
C) 10 Ring Rows

** Ring Push-ups scaling options:
A) 10 Push Ups (hands on floor)
B) 5 Push Ups (hands on floor)
C) 5 Pushups with hands on box

Mobility
1 Minute Band Bully Stretch/side
1 Minute OH Band stretch/side
2 Minutes Single Leg Flexion/side

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