Warm up
3 Rounds
6 Pause Squats
6 Alt Bird Dog
6 Jump Squats
6 Rev Hand Spider Lunges
1 Min Band Super Front Rack stretch/side
1 Min Death stretch/side
Strength
Pause Front Squats* (30 min)
Prep: 1×5 w/ bar, 3×5 working up
Work: 6×2 at same weight
*two count pause at the bottom of each rep, including prep sets
EMOM 9 Minutes
9 KB Swings+9 Squats
