Events for December 2022

Programming Preview: Week of 5/7
May 6, 2018
Tuesday, 5/8
May 7, 2018

Warm Up
3 Rounds
20 Jumping Jacks
5 Hanging Scap Retractions
20 Band Good Mornings
5 Inchworm to Plank
20 Mountain Climbers
5 OH Band Pull Aparts

Prep:
1×400 M Run
7 Russian KB Swings + 3-5 Kip Swings
7 OH KB Swings + 3-5 Kip Swings
7 OH KB Swings + 3 Pull Ups (or scaled option to be used in workout)

Met Con
“Helen”
3 Rounds for time
400 M Run
21 KB Swings (24/16 kg)
12 Pull Ups

Follow immediately w/ 400 M cool down – start with light jog, walk last 200 M

3 Rounds NFT
5 Prone Plate Retract and Press
10 Single Leg KB RDL/side
15 DB Wrist Extension
20 Hollow Rocks

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