Tuesday, August 12

Warm-Up
3 Rounds of
10 Pause Squats
10 Scorpion
5 Plank to Squat

then,

1 Minute Death Stretch each side
1 Minute Band Lat/Tri stretch each side

Strength – Pause Front Squat (25 Min Time Cap)
– – Prep Sets – –
1 x 10 w/ bar; then,
2-3 x 5 working up in weight
– – Work Sets – –
3 x 5
– pause for a full 1-1000 count at the bottom of each squat; do not initiate the extension until you have completed the full count (i.e., no 1-1000 as you stand up)

Met-Con
5 Rounds of
:30 Seconds Goblet Squats
:30 Seconds Rest
:30 Seconds Windshield Wipers
:30 Seconds Rest