Sunday, 4/3

Warm-Up
3 Rounds of
10 Pause Squats
10 Arm Circles
10 Spider Lunges
10 Supine Scorpion

then,

1 Minute Squat Hold
1 Minute Single Leg flexion/side
1 Minute Squat Hold

Strength – Pause Tempo Back Squat* (30 Min)
Prep:
1 x 5 w/ bar;
3 x 5 working up in wt

Work:
3 x 5 at same weight across all five sets
– *2-2-X-1 tempo: 2 count down, 2 count pause, drive up explosively, 1 count at top

Team MetCon (in groups of 4):
100 KB Goblet Squats (one person working, rest of team holds a Plank)
100 Russian KB Swings (team holds Squat)
100 Burpees (team holds V-Sit)
100 KB Goblet Squats (team holds a Plank)

Cool Down
Spinal Twist Series