Wednesday, 8/10

Warm-Up
4 Rounds of
4 Pause Squats
8 Alt Samson Lunges
4 Spider Lunge w/ reach up
8 Supine Scorpion

then,

1 Minute Kneeling Wrist/Forearm Stretch

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

Work:
3-3-3-2-2-2

Met-Con
As far as possible in 8 Minutes:
2 OH Plate Lunges (1/side) M:45/ W;25
2 Plate Lateral Hops*
4 OH Plate Lunges
4 Plate Lateral Hops
6 OH Plate Lunges
6 Plate Lateral Hops

– Continue working up in the time allotted adding 2 reps (1/side) for each exercise
* 1 rep Plate Lateral Hop = sideways hop onto plate, then off the other side