Events for December 2022

Friday, 3/3
March 2, 2017
Monday, 3/6
March 5, 2017

Met Con (Saturday at H St, Sunday at 14th St)
Warm Up
3 Rounds
4 Hanging Scap Retractions
8 Rev Hand Spider Lunges
4 Hips to wall
8 Alt Samson Lunges

1 Min Single Leg Flexion/side

Prep
2×4 Kip Swings+4 DB Hang Cleans+ 4 DB lunges (light/ working weight)

Met Con
Partner AMRAP 24 Minutes
8 DB Hang Power Cleans
16 Alt DB Lunges (8/side)
8 Toes to Bar

Partners alternate complete rounds of 8/16/8

Mobility
1 Min Kneeling forearm stretch
1 Min Death Stretch/ side
1 Min OH Band Stretch/ side

Strength (Saturday at 14th St, Sunday at H St)
Warm Up
3 Rounds
6 Pillar to Plank
6 Alt T Push ups
6 Alt Dead Bugs
6 Hip Bridges

Strength
KB Arm Bar (10 min)
3×2 per side

Lift
Floor Press (25 min)
Prep: 1×5 w/ bar, 3×5 working up
Work: 4×5, at same weight
Follow each WORK set with:
20 Band Pull Aparts

Accessory
3 Rounds NFT
Max Unbroken Dips (Ring/bar/box)
10 DB Powell raises/side
15 Band Face Pulls

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