Thursday September 19

Warm-Up
3 Rounds of
10 Squat-to-Bootstrappers
10 Scorpion
10 Hips-to-Wall
10 Alt-T Push-Ups

Strength – Deadlift (25 minute time cap)
1 x 5 @ 30%
1 x 5 @ 50%
1 x 5 @ 65%
1 x 5 @ 75%
3 x 5 @ 80%

Met-Con
7 Rounds of
7 Burpees
14 Windshield Wipers (14 total, so each side=1)

Mobility – Spinal Twist Series
1 minute each position of:
right ankle over left knee, lower to left side
right ankle over left knee, lower to right side
left ankle over right knee, lower to right side
left ankle over right knee, lower to left side