Warm Up
4 Rounds
8 Spider Lunges
4 Pillar to Plank
8 Alt Samson Lunges
4 Hips to Wall
1:30 Single Leg flexion/side
Barbell Step Up (20 Min)
Prep: 1×12 Step Ups w/ PVC in back rack, 1×12 Step Ups (bar only)
Work: 3x 8-12 at moderate weight (may work up, but focus on posture and feel)*
*All rep schemes are “total”, so 8-12 is 4-6 per leg
Met Con
4 Rounds for time (12 min cap)
10 DB Power Cleans (M:50/40/30, W: 35/25/20)
20’ Front Rack Walking Lunge
10 V-Ups
20’ Front Rack Walking Lunge
Mobility
2×1 Min Bretzel Stretch/side
