Sun, 9/13

Warm-up
3 Rounds
10 Squats
10 Reverse Hand spider Lunges
5 Plank to Squat

1 minute standing Band Super Front Rack Stretch/side
1 Minute Single Leg Flexion w/ External rotation each side

Front Squat (40 Min)
1×10 w bar
1×5@ 40%
1×5@ 60%
1×3@ 70%
1×3@ 80%
1×2@ 85%
1×1@ 90
1×1@ 93
2×1@96%
2×1 @93
2×1 @90

Met-con:
In teams of 4:
– Row 1600 M Switch rowers every :45, 5 Squats for everyone not rowing
– 200 Med Ball Sit Ups Pair not doing MBSU hold plank
– 1600 M Row Switch rowers every :45, 3 Burpees +4 for everyone not rowing