Friday, 1/29

Warm Up

3 Rounds
8 Squats (Pause/Reg/Jump)
8 Rev Hand Spider Lunges
8 Alt Dead Bugs
8 Alt Samson Lunges

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

Strength Met Con

Front Squat
Prep (8 minutes)
1×10 Front Squats (bar)+ 10 Step Ups
3×5 Box Jumps+5 Front Squats (working up)

Every 5 minutes for 25 minutes
Round 1: 10 Box Jumps+ 5 Front Squats+10 Air Squats
Round 2: 10 Box Jumps+ 4 Front Squats+15 Air Squats
Round 3: 10 Box Jumps+ 3 Front Squats+20 Air Squats
Round 4: 10 Box Jumps+ 2 Front Squats+25 Air Squats
Round 5: 10 Box Jumps+ 1 Front Squat+30 Air Squats
Score by weight in Front Squat

Mobility

1 Min Single Leg Flexion/side
1 Min Bretzel Stretch/side