Warm Up
2 Rounds
10 Pause Squats
10 Rev Hand Spider Lunges
10 Alt Dead Bugs
1:30 Death Stretch/ side (:45 low/ :45 high)
then 3 Rounds
5 Jump Squats
10 Wrist Circles/direction
Strength
Front Squat (30 Min)
Prep: 1×10 w/ bar, 5-5-3-3 working up
Work: 3-3-2-2-1-1 working to Training Max
Metcon (8 Min Cap)
4 Rounds for time:
8 KB Front Squats (L)
12 Hollow Rocks
8 KB Front Squats (R)
16 Ab Mat Sit Ups
