Announcement
Happy Birthday Katrina Woods!!
Strength – Back Pause Squats (1×4)
– 5 sets x 2 reps
* Complete a set every 90 seconds *
Back Squat:
– Establish a 4 RM for the day. Then, perform a drop set of 8-10 reps at 90% and 8-10 reps 80% of the original 4RM.
Workout – Metcon (Time)
HOME ALONE
10-9-8-7-6-5-4-3-2-1
Strict Handstand Push-Ups
Alternating Dumbbell Snatch (70/50)
TARGET SCORE
Target time: 8-10 minutes
Time cap: 14 minutes
SCALED OPTION
10-9-8-7-6-5-4-3-2-1
Push-Ups
Alternating Dumbbell Snatch (moderate)
Mobility – Warm-up (No Measure)
1 min couch stretch (each side)
1 min pec smash w/ lacrosse ball (each side)
1 min foam roll lats (each side)
* If time permits
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