Thursday, 5/13

Warm Up

3 Rounds

8 Spider Lunge w/ reach up

8 Alt Samson lunges

8 Alt Dead Bugs

8 Supine Scorpion

1 Minute Single Leg Flexion/side

Strength

Back Squat (25 Minutes)

Prep: 1×10 w/bar, 3×5 working up

Work: 4×5 at the same weight

Met Con

Prep (4 minutes):

2×6 Alt Front Rack Lunges+6 “down-up” Devils Press

Work:

For time (12 min cap)

24-18-12-6 Alt Front Rack Lunges (75/55, RX+ 105/73))

12-9-6-3 “down-up” Devils Press* (40s/25s RX+ 50/35s)