Warm Up
3 Rounds
10 Pause Squats
10 Alt Bird Dogs
10 Alt Samson Lunges
3-2-1 Band X Walk
1 Min Single Leg Flexion/side
Strength
Back Squat (25 Min)
Prep: 1×10 w/ bar, 3×5 working up
Work: 3×5 at same weight (~75% 1RM or a weight you could hit for 8-10 reps)
Met Con (12 Min Cap)
5 Rounds
10 OH Plate Lunges (45/25)
15 KB Goblet Squats (24/16)
20 Plate Russian Twists (45/25)
Mobility
2×1 Min Bretzel Stretch/side
