Sunday, 8/7

Warm-Up
3 Rounds of
10 Pause Squats
15 Band Good Mornings
10 Alt Dead Bugs
3-2-1 Band X-Walk

then,

1min Squat Hold
1min Single Leg Flexion/ side
1min Squat Hold

Strength – Back Squat (35 min)
1 x 10 w/bar
1 x 5 @ 30%
1 x 5 @ 50%
1 x 5 @ 60%
1 x 5 @ 65%
3 x 8 @ 70%

Met-Con
Complete for time:
100 Goblet Squats (1/4 bw)
4 Burpees at the start of each minute, including the first.
– 10 min cap

Accessory
4 Rounds
:30 Side Plank (L)
:15 Rest
:30 Side Plank (R)
:15 Rest
:30 Arch Rocks
:15 Rest
:30 Hollow Rocks
:15 Rest

Cool Down
Spinal Twist Series