Wednesday, 12/1

Warm Up

3 Rounds

6 Spider Lunges

6 Alt Dead Bugs

6 Squat to Bootstrappers

6 Pause Squats

Prep (4 Minutes)

1×10 Step Ups+5 Russian KB Swings

1×10 Box Jumps+5 Russian KB Swings

1×5 Box Jump Overs+5 Russian KB Swings

Met Con

4 Rounds (12 Minutes)

:40 Box Jump Overs

:20 Rest

:40 Russian KB Swings (32/20)

:20 Rest

:40 Ab Mat sit Ups

:40 Rest

Score by total reps

Strength

Back Squat (20 Minutes)

Prep: 1×10, 5-5-3 working up

Work: 4×3

Mobility

1 Min Standing calf Stretch/side

1 Min Single Leg Flexion/side