Day 20

A. Warm-Up

3 min bike

100 walking lunges

15 Back Extensions

15 Banded Hip Extensions

Mt. Climber with reach x 4 (each)

Push-up x 8

Elbow Plank T-rotation x 4 (each)

Single Leg RDL x 8

B. Strength

Pause Front Squat (10-10-5-3-3-3-1)

Ex. Bar, 95, 135, 185, 225, 275, 315... Then find today's "Heavy" single from there.

C. Accessory Work

Overhead Squat (3-3-3-1-1-1)

D. Insurance

Three sets of,

10 Weighted Hip Extensions

10 Leg Curls

E. MetCon (Time)

10 Rounds for time of, 

5 KB Push Press/each arm (53/35)

10 KB Swings (53/35)