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) 6 Broad Jumps
C) 8 Heavy Russian KB Swings (scale up to double KB)
Strength
Box Squat (35 min)
Prep: 1×5 w bar, 3×3 working up
Work: 3-3-3-2-2-2 working up
Partner Met Con
400 M Farmers carry*
50-40-30-20-10 reps of:
OH Plate Lunges
V-Ups
Reps can be divided between partners at will, but complete all 50 OH Lunges before moving on to V-Ups, etc.
Buy out: 5 KB Goblet squats (per partner) for each beak in 400 M Farmers carry (so if you switched 12 times, 12 rounds of 5 Squats each.
Mobility
Band Hamstring Series
