Events for December 2022

Wednesday, 9/21
September 20, 2016
Base Camp, 9/24/2015
September 21, 2016

Warm-Up
3 Rounds of
6 Alt-T Push-Ups
12 Hip Bridges
6 Spider Lunge w/ Reach Up
12 Band Pull Aparts

Strength – Floor Press (35 min)
Prep:
1 x 5 w/ bar,
3 x 3 working up in weight

Work:
5-5-5-3-3-3
– Follow each work set with 10 Band Pull Aparts + 5 Prone Plate Retract and Press

Finisher

50 Dips (Ring, Bar or Box) in as few sets as possible
– For each break Rest 1 Minute;

then,

50 Push-Ups in as few sets as possible
– For each break, Rest 1 Minute

Cool Down
1 Minute Band Bully stretch/side
1 Minute Standing Pec Stretch/side

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