Sunday, 1/17

Warm-Up
3 Rounds
10 Squats
15 Band Good mornings
10 Supine Scorpion
15 Superman

then,

1 Minute Squat Hold
1 Minute Single Leg Flexion with ER/ side
1 Minute Squat Hold

Strength – Pause Back Squat (35 min)
Prep:
1 x 10 w/ bar; then,
3-4 x 3 working up in weight

Work:
5-5-3-3-2-2

Met-Con
In teams of 3-4, complete one round of the following, follow the leader style:

Row 40 Cals
40 Squats
40 Deadlifts (M:225/185/135, W: 153/123/93)
40 Squats

Cool Down
2 Minutes Wall Squat;
1 Minute Hip Stretch on wall/side;
3min Spinal Twist Series (1 Min each position)