Sunday, October 27

Warm-Up
2 Rounds of
15 Pause Squats
15 Superman w/ Arm Retraction
10 Scorpions
then,
1min Single Leg Flexion w/ ER Bias each side,
1min Squat Hold

Strength
Back Squat (45 minute time cap)
1×10 w/bar
1×5 @ 35
1×5 @ 50
1×3 @ 65
1×3 @ 75
1×2 @ 80
1×2 @ 85
5×1 @ 90

Met-Con
15 Min OTM
A) 10 Russian swings
B) 10 OH plate step ups (5 per side)
C) 10 windshield wipers (from pull-up bar)