Saturday, 3/20

Warm Up

3 Rounds

6 Hanging Scap Retractions

12 Alt Samson Lunges

6 Dolphin Push Ups

12 Pause Squats

Prep (6 Minutes)

1×5 Front Squats (bar)+5 Strict Hanging Knee Raises

2×3 Pause Front Squats (working up)+6 Single Arm DB Rows+6 DB Floor Press (working up)

1×6 Pause Front Squats+3 Strict Knees to Elbows+6 DB Floor Press

Met Con

Every 4 minutes for 24 (6 Rounds)

6 Pause Front Squats

12 Single Arm DB Rows (6/side)

6 Strict Knees to Elbows

12 DB Floor Press

Accessory Work

3 Rounds

:30 DB Zottman Curls

:15 Rest

:30 DB Front Rack Lunges

:15 Rest

:30 Band Tricep Press Downs

:15 Rest