Events for December 2022

Programming Preview: Week of 7/31
July 30, 2017
Member Spotlight: Jonathan W.
August 1, 2017

Warm Up
3 Rounds
5 Pause Squats
10 Spider Lunges
5 Squat to Bootstrappers
10 Alt Dead Bugs

1:30 Death Stretch (:45 low/:45 high)

Strength
Front Squat (30 min)
Prep:1×10 w/ bar, 3×3 working up
Work: 5-4-3-2-1

AMRAP 7 Minutes
7 KB Goblet Squats
14 Spider planks (7/side)

Mobility
1 Minute Single Leg Flexion/ side
1 Minute Standing Calf Stretch/side

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