Events for November 2022

Wednesday, 4/19
April 18, 2017
Friday, 4/21
April 20, 2017

Warm Up
3 Rounds
6 Alt T Push Ups
12 Hip Bridges
6 Spider Lunge w/ Reach Up
12 Band Pull Aparts

Floor Press (30 min)
Prep; 1×5 w/ bar, 3×3 working up
Work: 4×6 at same weight
Follow each work set with 15 OH Plate Sit Ups

Finisher
40 Dips (Ring, Bar or Box) in as few sets as possible
Each break 10 Band Pull Aparts
60 Push Ups in as few sets as possible
Each break 5 Prone Plate Retract and Press

Mobility
1 Minute Band Bully stretch/side
1 Minute Standing Pec Stretch/side

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