Saturday, April 5

Warm-Up
3 Rounds of
20 Spider lunges
15 Band Good Mornings
10 hips to wall

then,

1 minute squat hold (feet inside squat width, elbows pressing knees out)
1 minute SLF w/ ER each side
1 minute squat hold (feet inside squat width, elbows pressing knees out)

Strength – Back Squat
1 x 10 w/ bar
1 x 8 @ 35%
1 x 5 @ 50%
1 x 5 @ 60%
1 x 5 @ 70%
3 x 8 @ 75%

Team Met-Con
Working in teams of 3-4, follow the leader style, complete for time:
3 Rounds of
12 OH Plate Step ups (6 per leg)
18 Wall Ball*
12 Alt KB reverse lunge w/ hand switch (6 per leg)

*med ball carried from back room after step ups, brought back and handed off after wall ball