Tuesday, 10/6
October 5, 2020
Thursday, 10/8
October 7, 2020

Warm Up

3 Rounds

10 Alt Spider Lunge w/Reach

10 Pause Squats

10 Supine Scorpion

10 Single Leg Pause Hip Bridge 

1 Minute Squat Hold

1 Minute Single Leg Flexion/side

1 Minute Squat Hold

Strength

Back Squat

Prep (8 Minutes)

1×10 with empty bar then

2-3×5 working up 

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

5 Back Squats @ 60% 1RM

Met Con

3 Rounds for Time (9 Minute Cap)

21 Wall Ball

21 KB Swings

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