Thursday, 11/11

Warm Up

3 Rounds

6 Squat to Bootstrappers

12 Pause Squats

6 Alt Dead Bugs 

10 Alt Samson Lunges

Prep (5 minutes)

1×10 Step Ups+10 Russian KB Swings

1×10 Box Jumps+10 Russian KB Swings

1×10 Box Jump Overs+10 OH KB Swings

Met Con

5 Rounds 

In the first Minute: 10 Box Jump Overs+ Max Wall Ball

In the second Minute: 15 KB Swings+ Max Ab Mat Sit Ups

In the third Minute: Rest

score by total Wall ball and AMSU

Strength

Back Squat (20 Minutes)

Prep: 1×10 w/bar, 3×5 working up

Work: 3×6 @ same weight*

Ideally same weight as 3×5 on 11/4