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 (25 min)
Prep: 1×10 w/bar, 3×3 working up
Work: 4×2 at same weight (~85% 1 RM, or could do reps)
Met Con
Every 1:15 for 15 Min (4x each)
A) 15-20 Wall Balls
B) 15-20 Box Jumps (step down ONLY)
C) 5 V-Ups + 10 Hollow Rocks + 5 V-Ups
