Sunday, 1/22

Warm Up
3 Rounds
5 Squat to Bootstarppers
10 Squats
15 Band Good Mornings

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

Strength
Back Squat (35 min)
1×10 w/bar
1×5@ 30%
1×5@ 50%
1×5@ 65%
1×5@75%
1×5@80%
3×4@82-85%

Team Met Con (in teams of 3)
Prep:
3×5 Deadlifts working up to MC weight

45 Deadlifts (M:225/185/135, W:153/133/93)
60 Bar Facing Burpees
120 Wall Ball
60 Bar Facing Burpees
45 Deadlifts

Spinal Twist series