Warm Up
3 Rounds
10 Pause Squats
15 Band Good Mornings
10 Alt Dead Bugs
3-2-1 Band X Walk
Met Con
EMOM 12 (4 rounds each)
A) 3 Seated Box Jumps
B) 8 Heavy Russian KB Swings (scale up to double KB)
C) 12 OH Plate Sit Ups
Strength
Box Squat (35 min)
Prep: 1×5 w bar, 3×3 working up
Work: 5-5-3-3-2-2 working up
Met Con (16 min cap)
20 KB Swings
20 KB Goblet Squats
20 KB Swings
20 Spider Planks
15 KB Swings
30 Alt Lunges w/ KB
15 KB Swings
30 Plate Russian Twists
10 KB Swings
40 V-Ups
10 KB Swings
40 Squats (unweighted)
Mobility
2 rounds
1 Min “Bretzel” stretch/side
1 Min Single Leg Flexion/ side
