Events for December 2022

Wednesday, 3/29
March 28, 2017
Friday, 3/31
March 30, 2017

Warm Up
4 Rounds
2 Wall Walkers
4 Alt T Push Ups
6 Hanging Scap Retractions
8 Alt Dead Bugs

Strength
6 Rounds
1 Min Max Handstand Push Ups*
1 Min Rest
1 Min Max Strict Pull Ups**
1 Min Rest

Accessory
3 rounds NFT
Cradle of Pain- max reps holding tight position
15 DB Wrist Extensions

* Handstand Push Up scaling Options:
Ab Mat/ plates (RX)
1-2 Ab Mat, no plates
Handstand hold
2 Wall Walkers+ 10 Push Ups + Plank hold until minute finished

**Pull up Scaling Options:
Band Assisted
2 Negatives+ 15 Band Pull Aparts
10 Ring Rows+ 15 Band Pull Aparts

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