Friday, 1/15

Warm Up

3 Rounds

4 Squat to Bootstrappers

8 Rev Hand Spider Lunges

4 Plank to Squat

8 Pause Squats

Strength Met Con

Front Squats

Prep (8 minutes):

1×10 Front Squats (bar)+ 10 Step Ups

2×5 Front Squats (working up)+ 5 Box Jumps

1×5 Burpee Box Jumps+5 Front Squats

Work:

Every 4 minutes for 20 minutes

Round 1: 5 Burpee Box Jumps+10 Front Squats+5 Burpee Box Jumps

Round 2: 6 Burpee Box Jumps+8 Front Squats+6 Burpee Box Jumps

Round 3: 7 Burpee Box Jumps+6 Front Squats+7 Burpee Box Jumps

Round 4: 8 Burpee Box Jumps+4 Front Squats+8 Burpee Box Jumps

Round 5: 9 Burpee Box Jumps+2 Front Squats+9 Burpee Box Jumps

Met Con

For Time (8 min cap)

18-12-6

DB Hang Squat Cleans

DB Front Rack Alt Lunges