Warm Up
3 Rounds
5 Pause Squats
10 Spider Lunges
5 Squat to Bootstrappers
10 Alt Dead Bugs
1:30 Death Stretch (:45 low/:45 high)
Strength
Front Squat (30 min)
Prep:1×10 w/ bar, 3×3 working up
Work: 5-4-3-2-1
AMRAP 7 Minutes
7 KB Goblet Squats
14 Spider planks (7/side)
Mobility
1 Minute Single Leg Flexion/ side
1 Minute Standing Calf Stretch/side
