Sunday, 11/3

Warm Up

3 Rounds

6 Pause Squats 

6 Rev Hand Spider Lunges

6 Jump Squats 

6 Alt T Push Ups

Strength

Thrusters (30 min)

Prep:

1×5 Front Squats+5 Strict Press (bar only)

3×5 Thrusters working up 

Work: 5-5-3-3-3 working up

Team Met Con

In teams of 4 (follow the leader)

3 rounds

Row 250 M

25 Wall Ball

Wait until all four people finish before beginning:

Bike 15 Cals

15 Thrusters (M:75/55, W:53/45)

Mobility

2 Rounds

1 min Single Leg Flexion/side

1 min Bretzel Stretch/side