Warm Up
3 Rounds
10 Pause Squats
15 Band Good Mornings
10 Alt Dead Bugs
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, 4×3 working up
Work: 4×3 at same weight (~80% 1RM or a weight you could hit for 8 reps)
3 rounds NFT
10 KB Front Rack Step Ups
10-15 DB Side Bends/side
20 KB Deadlifts
20 Supine Windshield Wipers
Mobility
2×1 Min Bretzel Stretch/side
