Events for November 2022

Tuesday, 12/6
December 5, 2016
Thursday, 12/8
December 7, 2016

Warm-Up
3 rounds of
15 Band Good Morning
10 Spider Lunges
15 Arch Rocks
10 Alt Dead Bugs

Strength – Deadlift Complex (30 Min)
Prep:
1 x 10 RDL w/ Bar;
3 x 2 Deadlifts + 2 RDL working up in wt

Work:
4 x 1 Deadlift + 2 RDL + 3 Deadlifts* at same weight across all sets

* Double overhand Grip only;
– Control bars to floor (don’t drop);
– All Work sets should be at same weight.

Met-Con
6 Rounds for time of:
15 KB Swings
12 Alt Lunges (scale up to 6 Alt Pistols)
9 V-Ups
– 12 min cap

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