Events for December 2022

Saturday, 3/24
March 23, 2018
Programming Preview: Week of 3/26
March 25, 2018

Warm Up
3 Rounds
4 Pillar to Plank
8 Scap Push Ups
4 Quadruped Ext and Rotation/side
8 Pause Hip Bridges

2 Rounds
1 Min Med Ball Pec Hold
1 Min Rest

Strength
Close Grip Bench Press 30 Minutes
Prep: 1×5 w/ bar, 4×3 working up
Work: 3-3-2-2-1-1 working up to training max

Met Con
AMRAP 12 Minutes
4 DB Man Makers (M:40/30/20, W:25/20/15)
8 Burpees
16 Plate Russian Twists (8/side)

3 Rounds NFT
5 Toe in Ring Pike Ups
10 Dips (Box or Bar)
15 Hollow Rocks
20 Band Tricep Pressdowns

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