Saturday, 2/13

Warm Up

3 Rounds
10 Pause Squats
10 Spider Lunges
10 Alt Dead Bugs
10 Alt Samson Lunges

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

Strength

Front Squat 
Prep (10 Minutes): 1×10 w bar, 4×3 working up
Work: In 10 Minutes, work up to a 2 Rep Max

MC Prep (4 Minutes)
2×8 Single Arm OH Lunges (light, 4/arm)+ 6 Sit Ups
1×6 Single Arm OH Lunges (working weight, 3/arm)

Met Con

For time (12 Min cap)
24-20-16-12
Single Arm OH Lunges (50/35)
Ab Mat Sit Ups