Monday, 9/13
September 12, 2021
Wednesday, 9/15
September 14, 2021

Warm Up

3 Rounds
6 Rev Hand Spider Lunges
12 Pause Squats
6 Squat to Bootstrappers
12 Alt Dead Bugs

Prep (8 minutes)
1×10 Front Squats w/ bar
3×3 Front Squats (working up)+ 6 Russian KB Swings
1×3 Front Squats (working weight)

Met Con

Every 1:30 for 24 minutes (8 rounds)
A) 3 Front Squats
B) 15 Russian KBS+ 15 Ab Mat Sit Ups (or 10-15 GHD Sit Ups+ 15 RKBS)

3 Rounds NFT

10-15 Single Leg Split Squats
15-20 Hollow Rocks

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