Sunday, 1/4

Warm-Up
3 Rounds of
15 Squats
10 Supine Scorpion
15 Band Good Mornings
10 Spider Lunges

then,

90 Seconds Single Leg Flexion w/ ER each side

Strength – Back Squat (35 Min cap)
1 x 10 w/ bar
1 x 5 @ 35%
1 x 5 @ 50%
1 x 5 @ 65%
1 x 5 @ 75%
3 x 5 @ 80%

MetCon
In teams of 3, complete a relay of:
15-12-9
Back squat (bars from the floor)
Deadlift
Burpees

Weight Options:
M @ 185/155/135/95
W @ 133/113/93/63

– First person does 15 reps of each exercise, then rests while next two complete the same; then the first person completes 12 reps of each exercise, etc.