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Warm Up
3 Rounds
10 Pause Squats
10 Spider Lunges
10 Arch Rocks
10 Supine Scorpion

1 Min Single Leg Flexion/ side

Lift
Back Squat (30 min)
Prep: 1×10 w bar, 3×5 working up
Work: 4×5 at same weight

Met Con
3 Rounds:
In 2:00, ladder up as far as possible 2/2, 4/4, 6/6, 8/8 etc.
Alt OH Lunges (M:95/65, W:63/45)
Bastards
2:00 Rest

Begin each round with 2/2

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