Friday, 6/25

Warm Up

3 Rounds
8 Spider Lunge w/ reach up
8 Alt Samson Lunges
8 Alt Dead Bugs
8 Supine Scorpion

Strength

Back Squat (20 Minutes)
Prep:1×10 w/bar, 3×5 working up
Work: 3×5 @same weight*

Prep (6 Minutes)

:30 Bike (easy)

6 OH DB Lunges+6 Russian KB Swings

:30 Bike (moderate)

6 OH DB Lunges+6 OH KB Swings

:30 Bike (sprint)

Met Con

4 Rounds 

:40 Bike Max Cals
:20 Rest
:40 DB OH Lunges (2×40/25s)
:20 Rest
:40 Russian KB Swings
1:20 Rest (one full round off)

*use 80% of recent 3RM