Wednesday, 11/24

Warm Up

3 Rounds

6 Squat to Bootstrappers

12 Pause Squats

6 Alt Samson Lunges

12 Band Good Mornings

Strength

Back Squat (25 Minutes)

Prep: 1×10 w/bar, 3×5 working up

Work: 5-5-3-3-3

Prep (6 Minutes)

2×5 Deadlifts working up

1×5 Deadlifts (working weight)+6 alt OH Plate Lunges+15 Ab Mat Sit Ups

Met Con

5 Rounds for Time (10 Min Cap)

9 Deadlifts (225/155)

12 OH Plate Lunges (45/25)

15 Ab Mat Sit Ups