Sunday, 8/23

Warm-Up
3 Rounds of
5 Hanging Scap Retractions
10 Squats
15 Band Good mornings

then,

3 rounds of
5 Plank to Squat
10 Supine Scorpion
15 Superman

Strength – Back Squat (40 Min)
Prep:
10 w/ bar, 3-4 x 3 working up in weight

Work:
7-7-5-5-3-3

Met-Con
In teams of 4, complete the following:

2000 M Row – Switch rowers on the minute, 8 Squats for everyone not rowing;
200 KB Swings – 4 Burpees, including person swinging KB, on the minute;
2000 M Row – Switch rowers on the minute, 2 Burpees + 4 Squats for everyone not rowing

Cooldown
Band Hamstring series