Warm Up
3 Rounds
8 Pause Squats
8 Spider Lunges
8 Alt Samson Lunges
8 Alt Dead Bugs

1:30 Single Leg Flexion/side

Strength
Back Squat (35 Min)
Prep: 1×10 w/bar, 3×5 working up
Work:4×5 at same weight

Met Con
“Sylvia Rivera”
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.

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