Thursday, 10/2

Warm-Up
3 Rounds of
6 Spider Lunges
6 Dead Bugs (per side)
6 Squat to Boot Strappers
12 Ankle Circles each direction/side

then,

1 minute Standing calf stretch/side
1 minute Single Leg Flexion/ side

Strength – Barbell Lunge (30 minute cap)
– – Prep Sets – –
10 w/ bar, then 1-2 x 4 working up in weight

– – Work sets – –
12 – 10 – 8 – 6 – 4 – 2
– number is total reps; i.e. 12 reps total, so 6/leg
– Bar Racked on Back (hi bar position), and may step forward or back (alt. legs)
– Work up in weight each set if applicable

Met-Con
AMRAP in 6 Minutes
6 Burpees
9 V-Ups