Sunday, 2/9

Warm Up

3 Rounds
10 Spider Lunges
10 Pause Squats
10 Alt Dead Bugs
10 Band X Walk (5 to L, 5 to R)

1 Min Squat Hold
1 Min Single Leg Flexion/side
1 Min Squat Hold

Strength

Back Squat (30 Min)
Prep: 10 Minutes: 1×10 w/bar, 5-5-3-3 working up
Work: In 25 Minutes and no more than 4 sets, work up to a 3 Rep Training Max, then 1×3@90%, 2×3@85% (all within 25 minutes)
Score by weight

Team Endurance Met Con

In teams of 4
Row Max Meters in 20 Minutes
Every switch, one person Bikes 10 Cals