Wednesday, 10/21

Warm Up

3 Rounds

10 Rev Hand Spider Lunge

5 Squat to Bootstrappers

10 Alt Samson Lunge 

5 Plank to Squats

then

1×400 M Run

Strength

Front Squats 

Prep: (8 Minutes) 

1×10 w/ bar, 4×5 working up

Every 2:30 x 6 (15 Minute Clock)

3 Front Squats @ 70% 1RM

Weight should be slightly above October 1 (5×5 at 85% of 7RM taken from floor) 

Met Con

For Time (18 Minute Cap) 

Run 400m

21 Burpee Box Jumps (24”/20”)

Run 400m

15 Burpee Box Jumps

Run 400m 

9 Burpee Box Jumps 

Run 400m