Friday, 12/20
December 19, 2019
Sunday, 12/22
December 21, 2019
Warm Up
3 Rounds
10 Pause Squats
10 Spider Lunges
10 Band Good Mornings
10 Supine Scorpions
1 min Squat Hold
1 min Single Leg Flexion/side
1 min Squat Hold
Strength
Back Squats (30 min)
Prep: 1×10 w/bar, 3-4×5
Work: 4×5 at same weight
Met Con
3 Rounds for time (9 Min cap)
9 DB Squat Cleans (50/35)
18 Alt Pistols (scale to 24 Alternating Lunges)Score by total reps
