Thursday, 10/8

Warm-Up
3 Rounds of
12 Squats
9 Band Good Mornings
6 Spider Lunge w/ reach up
3-2-1 Band X-Walk

Strength – Tempo Back Squat (30 Min)
Prep:
1 x 5 w/ bar, 3 x 3 working up in weight

Work:
5-5-3-3-2-2
– Tempo = 2-2-0-1 (2 ct descent, 2 ct pause at bottom, explosive ascent, 1 ct hold at top)

Met-Con (10 min cap)
Once through for time:
40 Squats
20 Alt OH Plate Lunges
40 Burpees
20 Alt OH Plate Lunges
40 Squats