Sunday September 29

Warm-Up

2 Rounds of
20 Spider Lunges
20 Band Good Mornings
20 Scorpion
then,
2min Single Leg Flexion w/ ER Bias each side

Strength – Back Squat
1 x 10 w/bar
1 x 5 @ 30%
1 x 5 @ 50%
1 x 3 @ 60%
1 x 3 @ 70%
1 x 3 @ 80%
1 x 5 @ 85%
2 x 5@ 88%

Accessory
3 Rounds (NFT) of
5-8 Barbell RDLs

Met-Con
3 Rounds for time of
10 Plank-to-Squats
20 OH Plate Lunges
40 Lateral Plate Hops