Sunday, 4/17/16

Warm-Up
3 Rounds
10 Alt Samson Lunges
10 Alt Dead Bugs
10 Cossack Lunges

1 Min Banded Ankle Stretch/side
1 Min Single Leg Flexion/ side

Strength
Barbell Step Ups (40 min)

Prep:
1×10 Back Squats (bar only)+ 10 Step Ups (unweighted)
1×10 Alt Lunges (bar only)+ 10 Step Ups (unweighted)
1×10 Alt Step Ups (bar only)
2×6 Alt Step Ups working up

Work: 
10-10-8-8-6-6

Met-Con
Prep: 2×5 Back Squat to just below working weight

3 Rounds
– 1:00 Back Squats (M:225/185/135/95, W:153/123/ 93/63)
– :30 Rest
– 1:00 Row
– :30 Rest
– 1:00 Burpees
– 2:00 Rest