Warm Up
3 Rounds
10 Squats
10 Alt Dead Bugs
10 Spider Lunges
10 Alt Samson Lunges
1 Min Single Leg Flexion/side
1 Min Squat Hold
Strength
Back Squat (30 min)
Prep: 1×5 w/bar, 3×4 working up
Work: 4×4 at same weight (~80% 1RM)
Met Con
2 Rounds
2 Min Assault Bike
2 Minutes DB Box Step Overs (M:50s/40s/30s, W:35s/25s/20s)
2 Minutes Alt Plate Lunges
2 Minutes Rest
RX+
2 Rounds
2 Min Assault Bike
2 Minutes DB Box Step Overs (M:50s/40s/30s, W:35s/25s/20s)
1 Minute FR DB Lunge (2x 50/35)
1 Minute HS Walk
2 Minutes Rest
Reminders:
– Mobility @ H Street Location with Coach Tim, 8/23 @ 6:30PM
– Mark your calendars! CFDC SMACKDOWN is coming!!
Saturday, 10/13 @ H Street Location
