Thursday, 1/19

Warm Up
4 Rounds
4 Spider Lunge w/ reach up
8 Pause Squats
4 Rev Hand Spider Lunge
8 Alt Samson Lunges

1:30 Death stretch/side (:45 down/:45 up)
1 Min Band Super front Rack/ side

Strength
Front Squat (30 m)
Prep: 1×10 w/bar, 3-3-3 working up
Work: 4×5@ same weight

Met Con
6 Rounds
:20 Front Squats (M:185/135/95, W:123/93/63)
:10 Rest
:20 Alt OH Plate Lunges
:10 Rest
:20 V-Ups
:10 Rest

Score by weight in 4×5