Events for November 2022

Sunday, 11/13
November 12, 2016
Tuesday, 11/15
November 14, 2016

Warm-Up
3 Rounds of
5 Hanging Scap Retractions
10 Spider Lunges
5 Squat to Boot Strappers
Alt Samson Lunges

then,

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

Met-Con
AMRAP in 12 Rounds of 1:30 work/1:30 Rest
30 KB Swings
15 Box Jumps
30 Burpees
15 DB Thrusters
30 Pull-Ups
15 V-Ups

Scale Pull-Ups to:
– 15 reps (1/2 volume)
– 15 Band Assisted
– 15 Ring Rows

Cool Down
1 Min Single leg Flexion/side
1 Min Standing Hamstring Stretch/side

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