Friday October 11

Warm-Up

3 Rounds of

15 pause squats

10 spider lunges

5 reverse hand push-ups

then,

1 Minute/side standing Lat/Tri stretch w/ band

Strength (25 minute)

Pause Front Squat (1-1000 count at the bottom)

5-5-5-3-3-3

Met-Con Prep

2 rounds of

25 Jumping jacks

5 hanging scap retractions

Met-Con

7 Minute AMRAP

7 Pull-Ups

7 Push-Ups

14 Box Jumps