Wednesday, 9/4
September 3, 2019
Friday, 9/6
September 5, 2019
Warm Up
3 Rounds
6 Pause Squats
6 Reverse Hand Spider Lunges
6 Alt Samson Lunges
6 Alt Dead Bugs
1:30 Death stretch/side (:45 low/:45 high)
Strength
Front Squat (25 Min)
Prep: 1×5 W bar, 3-4×3 working up
Work: 4×3 at same weight
Met Con
4 Rounds
:45 Max Rep Thrusters (M:105/75/55, W: 73/53/35)
:45 Rest
:45 Plank Hold
:45 Rest
