Tuesday, 12/28

Warm Up

3 Rounds

10 Pause Squats

10 Spider Lunges

10 Alt Samson Lunges

10 Alt Dead Bugs

Strength

Back Squat (20 Minutes)

Prep: 1×10 w/bar, 3×5 working up

Work: 4×5 @same weight

Met Con

Prep (6 Minutes)

3x:30 Row+ 6 DB Deadlifts+3 DB Hang Power Cleans+6 Alt Front Rack Lunges

Work

For Time**(15 Min Cap)

30 DB Deadlifts (50/35s)

40 DB Hang Power Cleans

50 DB Front Rack Lunges

**Begin with, and every 3 minutes Row 15/12 Cals