Monday, 11/6
November 5, 2017
Wednesday, 11/8
November 7, 2017

Warm Up
3 Rounds
6 Pause Squats
6 Alt Bird Dog
6 Alt Samson Lunges
6 Rev Hand Spider Lunges

Mobility
1 Min Standing Band Lat/Tri stretch/side
1 Min single leg flexion/side

Strength
Pause Front Squats* (25 min)
Prep: 1×5 w/ bar, 3×5 working up
Work: 5-5-3-3-3

*two count pause at the bottom of each rep, including prep sets

Metcon (10 min cap)
25 KB Goblet squats
25 Ab Mat Sit ups
50 Air squats
25 Ab Mat Sit ups
25 KB Goblet squats

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