Sunday, 3/8

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

Team Met Con

In Teams of 4 (24 Min cap)
30 Cal bike
90 Wall Ball
25 Cal Bike
75 Wall Ball
20 Cal Bike
60 Ball Ball
15 Cal Bike
45 Wall Ball
10 Cal Bike
30 Wall Ball

Mobility

2 Minutes Wall Hip Stretch/side
2 Minutes Bretzel Stretch/side

Split up reps at will
Each partner must bike 5 Cals in at least 3 Intervals
Each partner must do 10 Wall Ball in at least 3 Intervals