Thursday, 7/28

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

then,

1 Min Standing Super Front Rack Stretch/ side
1 Min Death stretch/ side

Strength – Front Rack Lunge (20 min)
Prep:
10 w/ bar;
2 x 6 working up in weight

Work:
12-10-8-6

Team Met-Con (20 min cap)
3 rounds through:

8 Burpees
4 Front Squats
8 Lunges
4 Front squats
8 Burpees

Weight Options (bars from floor):
M @ 155/135/95/75
W @ 113/93/63/45

Complete in groups of 2-3, with 1 person completing an entire round while others rest (continue until each teammate has done 3 rounds)
NOTE: Groups of 3 = next person may begin first set of burpees while previous finishes last set of burpees; Groups of 2 = only 1 working at a time.