Tuesday, 11/12
November 11, 2019
Thursday, 11/14
November 13, 2019

Warm Up

3 Rounds

8 Pause Squats

8 Spider Lunges

8 Alt Samson Lunges

8 Alt Dead Bugs

1:30 Single Leg Flexion/side

Strength

Back Squat (30 Min)

Prep: 1×10 w/bar, 3×5 working up

Work: 3×8 at same weight

Met Con

3 Rounds

1 Min Bike Max Cals

1 Min Plank Hold

1 Min Max DB Step Ups 

1 Min V-Ups

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