Events for December 2022

Tuesday, 10/25
October 24, 2016
Base Camp, 10/29/2016
October 26, 2016

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

then,

1 Min Band Super Front rack/ side
1 Min Single Leg Flexion/side

Strength – Front Squat (30 min)
Prep:
1 x 10 w/ bar,
3 x 3 working up in wt

Work:
10-8-6-4-2

Met-Con
6 Rounds for time
3 DB Hang Squat Cleans
6 Alt DB Front Rack Lunges
9 DB Thrusters
– 12min timecap

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