Friday, November 15

Warm-Up
3 rounds of
10 Pause squats
10 alt T push-ups
10 hips to wall
10 dead bugs (each side)

then,

90 seconds death stretch each side (:45/:45 quad/ hip flexor emphasis)
90 seconds band Lat-tri stretch each side

Strength – Pause Front Squat
1 x 10 w/ bar
1 x 5 @ 30%
1 x 5 @ 40%
1 x 5 @ 60%
1 x 5 @ 70%
3 x 5 @ ~80%

Finisher
3 Rounds, NFT, of
10 side bridges each side
10 single leg Romanian deadlifts each side w/KB (knee unlocked, top down movement)