Thursday, 11/19

Warm-Up
3 Rounds of
10 Reverse Hand Position Spider Lunges
10 Dead Bugs
10 Alt Samson Lunges
10 Squats

then,

1 Min Standing band Lat/Tri stretch/side;
1 Min Death stretch/side

Strength – Front Rack Lunge (20 Min)
Prep:
10 w/ bar, then 2 x 6

Work:
12-10-8-6

Partner Met-Con (20 min)
3 rounds each of
8 Burpees
4 Front Squats
8 Lunges
4 Front Squats
8 Burpees

Weight Options:
M @ 155/135/95/75
W @ 113/93/63/45

– 2-3 people to a bar, one person working at a time (complete one Round, then rest while partner(s) go)