Sunday, 7/10

Warm-Up
3 Rounds of
10 Pause Squats
10 Arch Rocks
10 Alt Dead Bugs
3-2-1 Band X walk

then,

1 Min Death Stretch/ side
1 Min Single Leg Flexion/ side

Strength – Pause Back Squat
Prep:
1 x 10 w/bar (w/out pause);
3 x 3 working up in weight (WITH pause)

Work:
5-4-3-2-1*
*all sets should be challenging but with strict 2 count pause

Met-Con
3 Rounds for time

Run 175 M
12 KB Swings
24 Squats
12 KB Swings
Run 175 M

– Rest 2 minutes between rounds

Cool Down
Spinal Twist Series