Events for November 2022

Wednesday, 11/9
November 8, 2016
Base Camp, 11/12/2016
November 9, 2016

Warm-Up
4 Rounds of
4 Pillar to Plank
8 Band Pull Aparts
4 Alt T Push-ups
8 Hip Bridges

Skill/Strength – KB Arm Bar (10 min)
3 x 2 per side

Strength – Floor Press (25 min)
Prep:
1 x 5 w/ bar;
2 x 5 working up in wt

Work:
2 x 5;
3 x 3
– sets of 3 at same weight

Finisher
3 Rounds, NFT, of
5 Ring I-Y-Ts
10 Supinated Grip Band Pull Aparts

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