Sunday, 10/9

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

then,

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

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 3 @ 70%
1 x 5 @ 75%
3 x 5 @ 80%

Partner Met-Con
5 Rounds each, alternating movements, of:
5 DB Curtis P (1 rep = 1 DB Clean + 1 Front Rack Lunge each Side + 1 S2OH)
10 Weighted Step-Overs
15 V-Ups

– Partners alternate movements (e.g. 1 full round = A does Curtis P, B does Step-Overs, A does V-Ups, then B does Curtis P, A does Step-Overs, B does V-Ups)