Warm-up:
10. Cal machine
20 90/90 Switches
10. Cat cows
20. Alternating dead bugs
10. PVC Passthrus
10. Dislocates
10. ohs
5/side Perfect Stretch
10. IYTS
Banded 7s
Strength: Every 1:30 x 6 (WEEK 3)
1 Pause Front Squat + Front Squat @70-73% 1RM Front Squat
1 Pause Front Squat + Front Squat @70-73% 1RM Front Squat
1 Pause Front Squat + Front Squat @75% 1RM Front Squat
1 Pause Front Squat + Front Squat @75% 1RM Front Squat
1 Pause Front Squat + Front Squat @75-80% 1RM Front Squat
1 Pause Front Squat + Front Squat @75-80% 1RM Front Squat
*3 second pause in the bottom of the Front Squat
Metcon: For time (16 Min cap)
80 Alternating Single DB or KB Front Rack Lunges (24/16kg) 50/35 DB
40 Medball Situps (20/14)
20 Chest to bars or Jumping chest to bars
10. Wallwalks
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