Wednesday, 10/14
October 13, 2020
Friday, 10/16
October 15, 2020
Warm Up
3 Rounds
10 Alt Spider Lunge w/Reach
10 Pause Squats
10 Supine Scorpion
10 Single Leg Pause Hip Bridge
2 Minutes Death Stretch/side (1 Min low/1 Min high)
Strength
Back Squat
Prep (8 Minutes):
1×10 with empty bar then
3×5 working up
Every 2:30 for 12:30 (5 Rounds)
5 Back Squats @ 60-65% 1RM*
Met Con
For Time (21 Min Cap)
800 M Run
18-15-12-9-6-3
DB Front Squats (50s/35s)
Burpees
800 M Run
