A. Warm-Up
3 min bike
100 walking lunges
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 *3 sec hold* (10-10-5-3-3-3-1)
Ex. Bar, 95, 135, 185, 225, 275, 315... Then find today's "Heavy" single from there.
C. MetCon (Time)
Five rounds for time of,
20 Wall Balls (20/14)
10 Deadlifts (225/155)
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