Events for December 2022

Wednesday, 10/19
October 18, 2016
Base Camp, 10/22/2016
October 19, 2016

Warm-Up
3 Rounds of
10 Pause Squats
10 Spider Lunges
10 Alt Dead Bugs
3-2-1 Band X-walk

then,

1:30 Death Stretch/side (:45 low/:45 high)

Strength – Back Squat (35 min)
1 x 10 w/bar
1 x 5 @ 30%
1 x 5 @ 50%
1 x 3 @ 60%
1 x 5 @ 70%
3 x 8-12 @ 75%

Met-Con
EMOM for 10 Minutes (5 Rounds each)
A) 10 Weighted Step-Ups (DBs at side)
B) 15 Hollow Rocks

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