Sunday, November 10

Warm-Up
3 rounds of
15 Squats
10 Spider Lunges
5 Burpees

then,

3 rounds of
15 Band Good Mornings
10 Supine Scorpion
5 Rolling Split Straddles

then,

1 minute Squat Hold
90 seconds Single Leg flexion w/ ER each side
1 minute Squat Hold

Strength
Establish 1 Rep Max Back Squat (60 minute time cap)
1 x 10 w/bar
1 x 5 @ 35
1 x 5 @ 50
1 x 2 @ 65
1 x 2 @ 75
1 x 1 @ 85%
1 x 1 @ 90
1 x 1 @ 92-95
1 x 1 @ optional rep closer to 100%
Up to 3 x 1@100+*
* Do not move up more than 5% or 20 pounds in any one set.

Finisher
1 time through, NFT
50 Band Good Mornings
50 Windshield Wipers
break up reps however you want