Friday, 11/29
November 28, 2019
Sunday, 12/1
November 30, 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, 3×6 working up
Work: 12-9-6 working up

Met Con

For time (10 Min Cap)
60 Wall Ball
45 KB Swings
30 OH Plate Lunges

Comments are closed.