Wednesday, 8/5

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 (30 Min)
1 x 10 w/ bar
1 x 5 @ 35%
1 x 5 @ 50%
1 x 3 @ 65%
1 x 3 @ 75%
1 x 3 @ 80%
4 x 3 @ 85%

Met-Con
AMRAP in 9 Minutes
3 DB Hang Squat Cleans
6 DB Thrusters
9 DB Facing Athletic Burpees (no push-up, hop over DB)