Warm up
3 Rounds
6 Pause Squats
6 Alt Bird Dog
6 Rev Hand Spider Lunges
6 Squat to Bootstrappers
1 Min Standing Band Lat/Tri Stretch/side
Strength
Pause Front Squats* (30 min)
Prep: 1×5 w/ bar, 3×5 working up
Work: 5×3 at same weight
Team Met Con (in 3s)
250 Wall Ball
5 Burpees at the top of each minute (including at the start)
*two count pause at the bottom of each rep, including prep sets
