Wednesday, 4/6

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

then,

1:30 Death Stretch/side (:45 low/:45 high)

Strength – Alt Front Rack Lunges (20 min)
Prep:
1 x 12 w/bar;
2-3 x 6 working up

Work:
3 x 12 (6/leg)

Met-Con
4 Rounds of

In 2 Minutes, complete
10 Bastards, then,
max rounds of 4 Front squats + 4 Alt Lunges (M:135/115/95/75, W:93/78/63/45)

Rest 2 Minutes