Friday, 7/9

Warm Up

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

1 Minute Squat hold
1 Minute Single Leg Flexion/side
1 Minute Squat hold

Strength

Back Squats (30 Minutes)
Prep: 1×10 w/bar, 3×5 working up
Work: 10-8-6-4-2 working up-add no more than 10% each set

Met Con

6 Rounds for Time (9 min Cap)
12 Russian KB Swings (32/24)
15 Ab Mat Sit Ups