Events for December 2022

Thursday, 4/6
April 5, 2017
Saturday, 4/8
April 7, 2017

Warm Up
4 Rounds
4 Hanging Scap Retractions
8 Alt Samson Lunges
4 Alt T Push Ups
8 Spider Lunges

3×2 KB Arm Bars/side

Skill (30 Min)
5 Rounds
2-4 Band Bar Muscle Ups
4 Alt TGU
:15-:30 accumulated L Sit (scale to both knees tucked or single knee tucked on paralletes or boxes)
Rest ~2 minutes after L sit completed

Mobility
1 Min OH Band Stretch/side
4 rounds
:30 Cobra stretch
:30 Childs pose

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