Saturday, 9/23
September 22, 2017
Programming Preview: Week of 9/25
September 24, 2017

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

Movement Prep: 3 Rounds (10 Min)
12 Band Hip Bridges
8 Alt Cossack lunges (first round unweighted, may add light KB in Goblet Hold for 2nd and 3rd rounds)
4 Squat Jumps for Max height

Strength
Box Squat (35 min)
Prep: 1×5 w bar, 3×3 working up
Work: 5-5-3-3-2-2 working up

Team Met Con
In Teams of 4
3 Rounds, follow the leader
Row 300 M
15 Deadlifts (M:225/185/135, W:153/123/93)
21 Wall Ball
15 Burpees

Comments are closed.