Warm Up
3 Rounds
10 Pause Squats
10 Alt Bird Dogs
10 Alt Samson Lunges
3-2-1 Band X Walk
1 Min Squat Hold
1 Min Single Leg Flexion/side
1 Min Squat Hold
Strength
Back Squat (30 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 10 reps)
Met Con
4 Rounds (20 min)
:45 Wall Ball (M:20/16, W:14/12)
:15 Rest
:45 V-Ups
:15 Rest
:45 Box Jumps
:15 Rest
:45 DB Hang Squat Cleans (M:50/40/30s, W:35/25/20s)
:15 Rest
:45 OH Plate Sit Ups (M:45/25, W:25/15)
:15 Rest
Mobility
2×1 Min Bretzel Stretch/side
