Saturday, 9/21
September 20, 2019
Programming Preview: Week of 9/23
September 22, 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 (35 Min)
Prep: 1×5 W bar, 3-3-2-2 working up
Work: 6×2 at same weight
Team Met Con
In teams of 4, four Rounds (follow the leader)
:45 Assault Bike for Max Cals
:15 Rest
:45 Wall Ball
:15 Rest
:45 Single DB Step Ups (50/35)
2:15 Rest
Mobility
2 Rounds
1 Min Bretzel Stretch/side
1 Min Single Leg Flexion/side
