Warm Up
3 Rounds
12 Squats (pause/standard/jumping)
6 Rev Hand Spider Lunges
12 Alt Dead Bugs
6 Squat to Bootstrappers
1:30 Death Stretch/side (:45 low/:45 high)
Strength
Front Squat (30 min)
Prep: 1×10 w/bar, 3×3 working up
Work: 5×3 at same weight
EMOM 8 Min (4x each)
A) 8 Alt Pistols (Scale to 12 OH Plate Lunges)
B) 16 Russian Plate Twists (8/side)
