Warm Up
3 Rounds
8 Pause Squats
8 Rev Hand Spider Lunges
8 Alt Bird Dog
8 Supine Scorpion
2 Min Death Stretch/side (1 Min low/1 Min high)
Strength
Pause Front Squat (30 Min)
Prep: 1×5 w/ bar, 2-3×5 working up
Work: 5×5 at same weight
Met Con
3 Rounds for Max reps
1 Minute Box Jumps
1 Minute Wall Ball
1 Minute Double Unders
1 Min Rest
