Events for December 2022

Saturday, 10/1
September 30, 2016
Monday, 10/3/16
October 2, 2016

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

Strength – Dead Lift (40 Min)
1 x 10 RDL w/ Bar
1 x 5 Deadlift @ 30%
1 x 3 @ 50%
1 x 3 @ 60%
1 x 3 @ 70%
1 x 3 @ 75%
1 x 2 @ 80%
1 x 2 @ 85%
3 x 2 @ 90%

Accessory
Once through, NFT, of
50 M Farmers Walk w DBs equal to 30-40% DL 1RM
50 Spider Planks (25/side)
50 M Farmers Walk w DBs equal to 30-40% DL 1RM
50 Band Hamstring Curls (break up as needed)
50 M Farmers Walk w DBs equal to 30-40% DL 1RM
50 Single Leg Hip Bridges (25/ side, partition at will)

Cool Down
Band Hamstring Series

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