Sunday, 7/12

Warm-Up
4 Rounds of
8 Pause Squats
4 Spider Lunge w/ Reach up on both sides
8 Alt Samson Lunges
4 Reverse hand Spider Lunge

then,

1:30 Death Stretch (:45/:45 Low/high) each side
1 Minute Super Front Rack stretch/side

Strength – Front Squat; 1Rep Max (40 Min)
Prep: 1 x 10 w/ bar, 5-5-3-3-2-2
Work: 4 attempts to set Front Squat 1 Rep Max

Met-Con
In teams of 4, complete
20 Minutes Row for max distance
– switch person on erg every minute
– everyone not rowing does 10 squats each minute