Photo Oct 01, 2 26 55 PM

Warm up
3 Rounds
6 Pause Squats
6 Alt Bird Dog
6 Jump Squats
6 Rev Hand Spider Lunges

1 Min Band Super Front Rack stretch/side
1 Min Death stretch/side

Strength
Pause Front Squats* (30 min)
Prep: 1×5 w/ bar, 3×5 working up
Work: 6×2 at same weight

*two count pause at the bottom of each rep, including prep sets

EMOM 9 Minutes
9 KB Swings+9 Squats

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