Sunday, 6/19

Warm-Up
3 Rounds of
10 Pause Squats
10 Spider Lunges
10 Arch Rocks
3-2-1 Band X-Walk

then,

1 Minute Squat Hold
1 Minute Single Leg flexion/side
1 Minute Squat Hold

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

Work:
5-5-3-3-3-3
– Work up to a 3 Rep Training Max

Team Met-Con (2+2)

4 Rounds each
15 Burpees
5 Deadlifts + static DL Hold (M:275/225/185/135, W: 183/153/123/93)

then,

4 Rounds each
25 Squats
Hanging Hold

– Teams consist of 2 pairs with 2 Barbells (1/pair)
– A1 begins with 15 Burpees, then 5 Deadlifts. At the completion of the 5th Deadlift, A1 Holds the DL lockout while B1 does 15 Burpees then 5 Deadlifts. As soon as B1 Completes their 5th DL, A1 can drop the bar, and A2 begins burpees and DLs. Once A2 Finishes 5th DL, thy hold lockout while B2 begins. Continue until all 4 people have completed 4 Rounds of Burpees and DLs.