Sunday, 1/19

Warm Up

3 Rounds

8 Pause Squats

8 Spider Lunges

8 Alt Samson Lunges

8 Alt Dead Bugs

1 Min Squat Hold

1 Min Single Leg Flexion/side

1 Min Squat Hold

Strength

Back Squat (30 Min)

Prep: 1×10 w/bar, 3x5working up

Work: 4×5 at same weight

Met Con

3 Rounds

2 Minutes Max DB Box Step Overs (M:50/40/30, W:35/25/15)

2 Minutes Max DB Devils Press (M:50/40/30 W:35/25/20)

4 Minutes Rest

Mobility

2 Minutes Wall Hip Stretch/side

2 Minutes Bretzel Stretch/side