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
