Saturday, 3/7
March 6, 2020
Programming Preview: Week of 3/9
March 8, 2020
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
