Warm Up
3 Rounds
6 Pause Squats
6 Alt Bird Dog
6 Alt Samson Lunges
6 Rev Hand Spider Lunges
Mobility
1 Min Standing Band Lat/Tri stretch/side
1 Min single leg flexion/side
Strength
Pause Front Squats* (25 min)
Prep: 1×5 w/ bar, 3×5 working up
Work: 5-5-3-3-3
*two count pause at the bottom of each rep, including prep sets
Metcon (10 min cap)
25 KB Goblet squats
25 Ab Mat Sit ups
50 Air squats
25 Ab Mat Sit ups
25 KB Goblet squats
