Warm Up
3 Rounds
10 Pause Squats
15 Band Good Mornings
10 Alt Dead Bugs
3-2-1 Band X Walk
Movement Prep: 3 Rounds (10 Min)
12 Band Hip Bridges
8 Alt Cossack lunges (first round unweighted, may add light KB in Goblet Hold for 2nd and 3rd rounds)
4 Squat Jumps for Max height
Strength
Box Squat (35 min)
Prep: 1×5 w bar, 3×3 working up
Work: 5-5-3-3-2-2 working up
Team Met Con
In Teams of 4
3 Rounds, follow the leader
Row 300 M
15 Deadlifts (M:225/185/135, W:153/123/93)
21 Wall Ball
15 Burpees
