Thursday, 10/1

Warm Up

3 Rounds

6 Squat to Bootstrappers

12 Single Leg Pause Hip Bridge (6/side)

6 Rev Hand Spider Lunges

12 Pause Squat 

Strength

Front Squat

Prep: (7 Minutes)

1 x 10 Front Squat w/empty bar 

1 x 5 at 50-55%

1 x 5 at 60-65%

1 x 5 at 70-75%

Every 2:30 Minutes for 12:30 (5 Rounds): 

5 Front Squats (at same weight, 80-85%)

Met Con

MC Prep:

3x :30 Row/Bike+5 Deadlifts (light/moderate/working weight)

For Time (14 Min Cap) 

Row 1000m / Bike 1.4 Miles

50 Air Squats 

30 Deadlifts (use same weight as Front Squat work sets)