November 1, 2016

A. Warm Up

1 Minute Squat hold
45s pigeon stretch each side
3 Rounds: 
1 Lap Jog 
8 Good morning to squat
8 Back Bridge Press Ups (Bear to bridge if needed) 

B. Front Squat (3 x 5)

3 seconds down
2 second pause
1 second up 
1 second hold at top
Every 3 minutes for 9

C. Metcon (6 Rounds For Weight)

6 sets each for weight
Row 15/10 cals
3 Hang Squat Cleans 

Post times in notes. 
Go every 3-4 minutes for 18-24

D. Metcon (Weight)

3 Rounds: 
8 Single Arm DB Row (each)
20 Band Pull Aparts