Sunday, 4/23

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

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

Lift: Back Squat (40 min)
Prep: 1×10 w/ bar, 3×5 working up
Work: 4×8 at same weight

Team Met Con
In teams of 4
AMRAP 18 Min
Row 500 M
6 Burpee DB Step Ups*
9 Hang Squat Cleans (M: 95/75, W:63/45)
12 OH Plate Sit Ups

While Partner A Rows 500 M, Partners B,C and D do 6/9/12 follow the leader style (one person begins on DB Step Ups, as they move to Barbell second person begins DBs, etc).

As soon as A finishes rowing, they take place of partner B in 6/9/12 while B moves to 500 M row, etc.