Thursday, 7/14

Warm-Up
3 Rounds
10 Pause Squats
10 Reverse Hand spider Lunges
10 Jump Squats
10 Alt Dead Bugs

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

Work:
3-3-3-{2-2-2-2}*
* last 4×2 @ same weight

Met-Con
AMRAP in 10 Min
5 DB Hang squat Cleans
15 Squats (unweighted)
25 AbMat Sit-Ups

Cool Down
1:30 Single Leg Flexion w/ External rotation/ side