Events for December 2022

Tuesday, 5/23
May 22, 2017
Thursday, 5/25
May 24, 2017

Warm Up
3 Rounds
5 Hanging Scap Retractions
10 Spider Lunges
5 Plank to Squat
10 Band Good Mornings

Met Con
Prep:
1x 5 Kip Swings+ 5 Russian KB Swings+ 10 Alt Dead Bugs
1x 5 Kip Swings+ 5 OH KB Swings+ 5 Hollow Rocks

5 Rounds, starting every 7 minutes complete:
5 Burpees
15 Pull Ups
5 Burpees
15 Hollow Rocks
5 Burpees
15 KB Swings
5 Burpees

Mobility
1 Min OH Band Stretch/side
1 Min Standing Hamstring Stretch/side

Pullup Scaling options:
5/10 Pull Ups (scale volume)
5 Band Assisted Pull Ups
10 Ring Rows

Comments are closed.