Sunday, 9/25

Warm-Up
3 Rounds of
15 Squats
10 Spider Lunges
15 Band Good Mornings
10 Arm Circles/direction
3-2-1 Band X-Walk

then,

1:30 Single Leg Flexion/ side

Strength – Back Squat (40 min)
1 x 10 w/ bar
1 x 5 @ 30%
1 x 5 @ 50%
1 x 3 @ 60%
1 x 3 @ 65%
1 x 6 @ 70%
4 x 6 @ 75%

Team Met-Con (30 min cap)
– In teams of 4

Prep:
1 x 3 Hang Clean Hi Pull + 5 Front Squats + 5 Strict Press (bar);
1 x 2 Front Squat + Push Press + 2 Back Squat + 2 BTN Push Press (lt wt);
2 x 1 Thruster + 1 BTN Thruster (up to working wt)

Workout:
Row 400 M
4 Reps Bear Complex (M @ 135/95/75; W @ 93/63/53)
Row 300 M
3 Reps Bear Complex
Row 200 M
2 Reps Bear Complex
Row 100 M
1 Rep Bear Complex

Complete as “Follow-the-Leader”;
1 Rep of Bear Complex = Clean + Front Squat + Shoulder to OH + Back Squat + BTN to OH.