Sunday September 22

Warm-Up
5 Rounds of
7 Pause Squats
3 Reverse Hand Push-Ups
then,
1min Standing Band Lat/Tri Stretch/side
1min Hip Flexion w/ External Rotation/side

Strength – Front Squat (35 min cap)

Prep Sets:
1 x 10 w/ bar,
1 x 5 light wt,
1 x 5 moderate wt

Work Sets:
12-9-6-3-3-3
– All work sets should be challenging. 2nd and 3rd triple may be at same weight as first, or slightly higher.

Met-Con
Working in Teams of 4, complete for time:
100 Box Jumps (step down only – may have 2 people alternate steps)
100 Partner-Pass Med-Ball Sit-Ups (same ball as WB, each situp w/ ball counts as 1, “non ball” partner does not need to do SU, switch at will)
100 Wall Ball (switch at will, only 1 ball+station)
100 HR Push-Ups (one person working at a time)