Sunday, 12/6

Warm-Up
3 Rounds of
10 Squat
15 Band Good Morning
10 Supine Scorpion
15 Superman

Mobility
1 Minute Squat Hold
1 Minute Single Leg Flexion with ER/ Side
1 Minute Squat Hold

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

Work:
10-8-6-4-2

Team Met-Con (In Teams of 3)
150 Burpees
One Person doing burpees at a time, while Teammate 2 is holding Zercher Squat Hold (bar loaded to 125% of avg BW of team) and Teammate 3 is resting
300 Squats
One Person doing squats at a time, while Teammate 2 is holding Deadlift Lock-Out (bar loaded to avg BW of team) and Teammate 3 is resting