Events for November 2022

Monday, 6/5
June 4, 2017
Wednesday, 6/7
June 6, 2017

Warm Up
3 Rounds
12 Alt Samson Lunges
6 Rev Hand Spider Lunges
12 Alt Dead Bugs
6 Alt Cossack Lunges

1 Min single Leg Flexion/side

Strength
Front Rack Lunges (25 min)
Prep: 1×10 Alt Front Rack Lunges w/bar, 3×6 working up
Work: 12-10-8-6

Met Con
EMOM 15 (5x each)
A) 8 KB Swings+ 12 Squats
B) 12 Alt Lunges (scale up to 8 Alt Pistols)
C) 8 V-Ups+ 12 Hollow Rocks

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