Tuesday September 17

Warm-Up
2 Rounds of
45 Jumping Jacks
30 Mountain Climbers (L, R=1)
15 Wall Squats with arms overhead (facing wall, toes as close as possible. Arms extended OH, thumbs hooked together)
then,
1min/side of Banded Heel Cord, anterior bias (BaSL p. 385)
PLUS
2min of T-Spine Smash on Lax Ball w/ extension (BaSLp 238)

Strength – Overhead Squat
1 x 10 w bar only;
1 x 10 light; then,
5-5-3-3-2-2-2
– final three sets all done at the same weight
(30 minute cap)

Met-Con
5 minute AMRAP of
10 Alt OH plate lunges
10 Squats (plate to chest)
20 lateral hops onto plate (each hop onto plate =1)