Warm Up
4 Rounds
8 Pause Squats
8 Alt Samson Lunges
8 Reverse Hand Spider Lunges
8 Alt Dead Bugs
1:30 Death Stretch/ side (:45 low/:45 high)
Strength
Front Squat (30 Min)
Prep: 1×10 w/ bar, 3×3 working up
Work: 3-3-2-2-2 working up
Met Con
In 1 Minute: 15 Front Squats (M:95/75/45, W:63/53/35), max Bastards in remaining time
Rest 1 Minute
In 1 Minute: 12 Front Squats (M:95/75/45, W:63/53/35), max Bastards in remaining time
Rest 1 Minute
In 1 Minute: 9 Front Squats (M:95/75/45, W:63/53/35), max Bastards in remaining time
Rest 1 Minute
In 1 Minute: 6 Front Squats (M:95/75/45, W:63/53/35), max Bastards in remaining time
Rest 1 Minute
In 1 Minute: 3 Front Squats (M:95/75/45, W:63/53/35), max Bastards in remaining time
