Saturday, 10/23

Warm Up

3 Rounds
6 Rev Hand Spider Lunges
12 Mountain Climbers
6 Pause Squats
12 Alt Dead Bugs

Strength

Prep (6 minutes)
1×10 Front Squats (bar)
3×5 Front Squats working up

In 12 Minutes:
Build to a heavy 3 Rep Front Squat

Met Con

Partner Met Con (21 min cap)
Run 400 m
20 Partner Med Ball Sit Ups (20/14)
21 Front Squats each (135/95)
Run 400 m
20 Partner Med Ball Sit Ups
15 Front Squats each (165/115)
Run 400 m
20 Partner Med Ball Sit Ups
9 Front Squats each (185/125)
Run 400 m