Warm Up
4 Rounds
8 Alt Samson Lunges
4 Pause Squats
8 Alt Bird Dogs
4 Rev hand Spider Lunges
Strength
Front Rack Lunges (25 Min)
Prep: 1×10 w/bar, 2-3×8 working up
Work: 16-12-8-4 working up
Met Con
EMOM 12 Min (6x each)
A) 12 Russian KB Swings*
B) 12 DB Side Bends/side
Mobility
1 Min Single Leg Flexion/side
1 Min Bretzel Stretch/side
*Scale up to alternating single arm KB swings
