Tuesday October 15

Warm-Up
3 Rounds of
30 seconds Jumping jacks
30 seconds mountain climbers
30 seconds squats

then,
1 minute squat hold
1 minute single leg flexion w/ external rotation each side
1 minute squat hold

Strength  (35 minute time cap)
Back Squat
1×10 w/ bar
1×5 @ 35
1×5 @ 50
1×5 @ 65
1×3 @ 75
1×3 @ 85
1×2 @ 90
1×2 @ 92
1×2 @ 92-95
1×2 @ 90-92

Met-Con
5 Minute AMRAP
12 Spider planks (6 per side)
3 plank to squats
12 jump lunges (6 per side) Scale down to alt lunges, down more to single leg floor touches