Wednesday, 1/12
January 11, 2022
Friday, 1/14
January 13, 2022
Warm Up
3 Rounds
6 Rev Hand Spider Lunges
12 Pause Squats
6 Alt Dead Bugs
12 Alt Samson Lunges
Strength
Front Squat (25 Minutes)
Prep: 1×10 w/bar, 4×5 working up
4×5 @85% 3RM*
Met Con
Prep (5 Minutes)
1×10 Step Ups+10 Wall Ball
1×10 Box Jumps+10 Wall Ball
1×10 Box Jump Overs
Work
5 Rounds
:40 Box Jump Overs
:20 Rest
:40 Wall Ball
:20 Rest
