Wednesday, 11/9

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

then,

1 Min Band Super Front Rack/ side
1 Min Death Stretch/side

Strength – Front Squat (20 min)
Prep:
1 x 10 w/ bar;
3 x 3 working up in wt

Work:
4 x 5 at same weight across all sets

Met-Con
3 Rounds through of

In 3 minutes, Ladder up by 3 reps*
Thrusters (M:105/75, W:68/53)
Burpees

Rest 3 minutes

* e.g. = 3 Thrusters, 3 Burpees, 6 Thrusters, 6 Burpees, 9 Thrusters, etc. – continue going up by 3 reps until 3 minute round complete.
– Begin each 3 minute round with sets of 3, NOT where you left off