Monday, 7/20

Warm-Up
3 Rounds of
5 Pause Squats
10 Reverse Hand Spider Lunges
5 Squats
10 Alt Samson Lunges
5 Plank-to-Squat

then,

1 Minute Standing Band Lat/Tri stretch each side

Strength – Front Squat (25 Min)
1 x 10 w/ bar
1 x 5 @ 35%
1 x 5 @ 50%
1 x 3 @ 65%
1 x 3 @ 70%
1 x 3 @ 75%
3 x 5 @ 80%

Met-Con (15 min cap)
10 Rounds for time of
5 DB Hang Squat Cleans (Rx: both DBs combined = men 1/2 bw, women 1/3
5 DB Front Squat
5 DB Facing Athletic Burpees (no push-up)*

*1 Rep = Drop into plank position, plank to squat, jump forward over DBs