Warm Up
3 Rounds
10 Pause Squats
15 Bang Good Mornings
10 Alt Dead Bugs
3-2-1 Band X Walk
Met Con
EMOM 8 (4 rounds each)
A) 3 Seated Box Jumps
B) 10 Heavy Russian KB Swings
Strength
Box Squat (25 min)
Prep: 1×5 w bar, 3×3 working up
Work: 3×5
Accessory
3 Rounds NFT
20 Plate Russian Twists
10 Single Leg KB RDL/ side
