Thursday, 2/19

Warm-Up
3 Rounds of
10 Pause Squats
5 Scap Push-ups
10 Supine Scorpion
5 PVC Dislocates
10 Reverse Hand Spider lunges

then,

1 Minute Standing band Lat/Tri Stretch each side

Strength – Pause Front Squat (30 minutes)
Prep: 1 x 10 w/ bar, 5, 3, 3
Work: 5-5-3-3-2-2

Met-Con
5 Rounds:

:30 Max Rep Front Squats (M:185/155/135/105/75, W: 123/103/83/63/45)
:30 Rest
:30 Max Rep Plate Russian Twists
:30 Rest