Sunday, 11/20

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 @ 65%
1 x 2 @ 75%
1 x 2 @ 80%
3 x 4 @ 85%

Team Met-Con
5 Rounds each of

5 Burpee Box Jump Overs
10 Weighted Step Ups (DBs at side)

10 Alt KB Goblet Lunges
10 KB Goblet Squats

15 Plate Lateral Hops
15 Plate Russian Twists/side

– Teams of 3-5
– Follow the leader, but each person completes both movements of the pair before the next person begins