TGIF! To celebrate the weekend, we will be doing strength and a METCON today.
Part 1: Warm up on the bike/rower or go for a jog for a solid 10 minutes. Then open up those hips/back/shoulders. Windmills, spider-mans, twists and around the worlds are your friend!
Part 2: Back squat 3x10 with the same weight. Warm up to your 75-80% and perform 3 sets at the same weight. This should be brutal and use a spotter!
Part 3: 5 Rounds for Time
15 Wallballs at 20/14lbs
12 Toes-to-Bar or knee ups or abmat situps
9 Overhead Squats at 155/95lbs
Scale weight accordingly!