Monday October 7

Warm-Up
2 Rounds of
10 spider lunges
10 pause squats
10 dead bugs
10 alt T push-ups
10 jump squats

Strength – Back Squat (30 minute time cap)
1 x 10 w/bar
1 x 5 @ 35
1 x 5 @ 50
1 x 5 @ 65
1 x 3 @ 75
1 x 3 @ 85
2 x 3 @ 90

Met-Con (7 minute time cap)
3 rounds for time of
7 K2E (scale to hanging knee raise)
7 Burpees
14 Alt Reverse Lunges