Events for December 2022

Saturday, 12/3/16
December 2, 2016
Monday, 12/5/16
December 4, 2016

Warm-Up
3 Rounds
10 Pause Squats
10 Spider Lunges
10 Arch Rocks
10 Supine Scorpion

Mobility
1 Min Single Leg Flexion/ side
1 Min Death stretch/side

Back Squat (45 min)
1×10 w/bar
1×5@ 30%
1×5@ 50%
1×3@ 65%
1×2@75%
1×2@80%
1×2@85%
1×2@88%
3×2@90%

Finisher
3 Rounds NFT
10 DB RDL
20 Windshield Wipers
10 DB Side Bends/side
20 Spider Planks (10/side)

Cool-Down
Band Hamstring series

Comments are closed.