Tuesday, 11/24

Warm Up

3 Rounds
12 Squats (Pause/Reg/Jump)
6 Single Leg Pause Hip Bridges/side
12 Alt Samson Lunges
6 Alt Dead Bugs

Strength

Prep (10 Minutes) 
4-5 Sets of Back Squats 
Set 1: 5 reps @ 40-50%
Set 2: 4 reps @ 55-60%
Set 3: 3 reps @ 65-70%
Set 4: 3 reps @ 70-75% 

Every 2:30 for 12:30 (5 rounds) 
3 Back Squat @ 75-80%

Met Con

3 Rounds for Time (20 Minute Cap) 
20 Front Rack Reverse Lunges (95/65)
400m Run 
30 Ab Mat Sit Ups