Friday September 13

Warm-Up
2 Rounds of
20 Squats
10 Hips-to-Wall
10 Scorpion

then,

2min/side Single Leg Flexion w/ External Rotation (BaSL p.303)
1min/side Calf Stretch (:30 straight/:30 knee bent)

Prep
10 w/ bar + 10 Leaping Spider Lunges (spider lunge, keep hands planted, jump into each side)
1×5 light + 5 Straight Leg Swings/side
1×5 moderate weight + 3 Broad Jumps
1×3 heavy weight, one step below working weight if needed

Strength-Endurance
3 Min Back Squat for Max Reps
– weight options = M: 225/185/135/95; W: 163/133/93/63

Met-Con
3 Rounds of
200 M Shuttle Run
15 KB Swings
200 M Shuttle Run
Rest 3 Minutes