Monday, 9/18/17
September 17, 2017
Smackdown 2017: The Essentials
September 19, 2017

Warm Up
3 Rounds
5 Pause Squats
10 Rev Hand Spider Lunges
5 Jump Squats
10 Alt Dead Bugs

1:30 Death Stretch/side (:45 low/:45 high)

Strength
Front Squat (25 min)
Prep: 1×5 w bar, 3×3 working up
Work: 5-5-3-3-3 working up

Met Con
4 Rounds for Time (12 Min Cap)
8 Single KB Front Squats (L)
16 Push Ups
8 Single KB Front Squats (L)
16 Ab Mat Sit Ups

Mobility
2×1 Min Bretzel stretch/side

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