Sunday, 6/16/13

Warm-Up
3 Rounds of
10 Spider Lunges
20 Band GM
30 Jumping Jacks

then,

2 Rounds of
1 minute squat hold
30 seconds lunge w/ knee on abmat , 30 seconds knee out hip stretch each side

Strength – Back Squat
1×10 w/Bar
1×10 @ 35%
1×5@ 50%
1×3@ 60%
1×3@ 65%
1×8@ 70%
1×5@ 75%
1×5 @ 80%
1x Max reps @ 70% (up to 20 reps)

Partner Tabata Met-Con
work / hold (4 rounds each exercise per partner, alternating hold/ work each block)
(1) HS hold & Side to side box step overs
– – 1 min rest
(2) Hollow hold & Lateral hops (PVC or jump rope)
– – 1 min rest
(3) Plank hold & burpees (4 rounds each, alternating)