Saturday August 10

Warm-Up
1 time through
25 Jumping Jacks
25 Band GM
25 Jumping Jacks
25 Superman w/ arm retraction
25 Jumping Jacks
25 Squats
then,
1 min/side Samson stretch;
1 min/side ihip stretch (runners pose driving knee to outside)

Strength – Back Squat
1×10 w/ bar
1×5 @ 35%
1×5 @ 50%
1×3 @ 65%
1×2 @ 75%
1×2 @ 80-85%
1×2 @ 85-87%
2×2 @ 90%
2×2 @ 85-87%

Met-Con
– in Teams of 4 (2 M/ 2 W), complete for time:
50 Burpees (one person working at a time)
50 Partner Med-Ball Sit-Ups (1 same sex pair working at a time)
50 Burpees (one person working at a time)
50 Wallballs – women (1 person working at a time)
50 Wallballs – men (1 person working at a time)
50 DB Snatch – women (1 person working at a time)
50 DB Snatch – men (1 person working at a time)
50 Burpees (one person working at a time)