Events for December 2022

Tuesday, 8/22
August 21, 2017
Thursday, 8/24
August 23, 2017

Warm Up
3 Rounds
5 Hanging Scap Retractions
10 Band Curls
5 Plank to Squat
15 Band Good Mornings

Strength
Baseline Tests:
Max Unbroken Strict Chin Ups (scale to single band)
Rest 1-2 Minutes
1 Minute Max Burpees

Met Con
EMOM 24 (6x each)
A) ½ Max Strict Chin Ups (scale to single band or 2 negatives)
B) 15 KB Swings
C) 5 V-Ups+10 Hollow Rocks+5 V-Ups
D) ½ Max Burpees

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

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