Events for December 2022

Tuesday, 9/27
September 26, 2016
Base Camp, 10/1/2016
September 28, 2016

Warm-Up
3 Rounds of
10 Pause Squats
10 Reverse Hand Spider Lunges
10 Alt Dead Bugs
10 Supine Scorpion

then,

1 Min Death Stretch/side
1 Min Band Super Front Rack stretch/ side

Strength – Front Squat (35 min)
Prep:
1 x 10 w/ bar; then,
3 x 3 working up in weight

Work:
5-5-5-3-3-3

Met-Con
AMRAP in 10 Minutes of
20 OH plate Lunges (scale up to 10 Alt Pistols)
Run 175m
20 Russian Plate Twists (10/side)
Run 175m

Cool Down
1 Minute Single Leg Flexion/ side
1 Minute Standing Calf Stretch/side

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