8 Pause Squats
8 Spider Lunges
8 Alt Samson Lunges
8 Alt Dead Bugs
1:30 Single Leg Flexion/side
Back Squat (35 Min)
Prep: 1×10 w/bar, 3×5 working up
Work:4×5 at same weight
In teams of 3
60 Alt Front Rack Lunges (115/85)
Run 800 M
50 Synchro Ab Mat Sit Ups
– Teams may split up lunges at will.
– Run begins when all lunges are complete
– Synchro sit ups require all 3 teammates shoulders on the floor at the same time, chest up at top at same time.