Thursday, 1/7

Warm Up

3 Rounds
6 Squat to Bootstrappers
6 Rev Hand spider Lunges
6 Plank to squat
6 Jump Squats

1:30 Death stretch/side
(:45 low/:45 high)

Met Con Part 1

Prep (9 minutes)
1×10 Front Squats (w/bar)+10 Step Ups
2×5 Front Squats (working up)
2×3 Box jump Overs+3 Burpees+ 3 Front Squats (working up)

Every 3 Minutes for 21 Minutes*
7 Box Jump Overs
5 Burpees
3 Front Squats (~75% 1RM)

*work should ideally be completed within first 1:30

Met Con Part 2

For Time (7 Min Cap)
15 Bar Facing Burpees
30 Front Squats (75/55)
15 Bar Facing Burpees