Wednesday, 8/26

Warm-Up
2 Rounds of
12 Squats
9 PVC Dislocates
6 Supine Scorpion
12 Alt Dead Bugs
9 OH Band Pull Aparts
6 Prone Scorpions

then,

1 minute standing Band Lat/Tri stretch each side
1 Minute Single Leg Flexion w/ External rotation each side

Front Squat (35 Min)
1 x 10 w bar
1 x 5 @ 40%
1 x 5 @ 60%
1 x 3 @ 70%
1 x 3 @ 80%
1 x 2 @ 85%
1 x 2 @ 88%
1 x 2 @ 90%
3 x 2 @ 92%

Met-Con
For Time (7 Min cap)
45 Squats*
30 Alt DB Snatch
45 Squats

* Squats are “air squats”, no external loading