Warm Up
3 Rounds
12 Squats* (pause/standard/jumping)
6 Rev Hand Spider Lunges
12 Alt Dead Bugs
6 Hanging Scap Retractions
1:30 Death Stretch/side (:45 low/:45 high)
Strength
Front Squat (35 min)
Prep: 1×10 w/bar, 5-3-3 working up
Work: 5-4-3-2-1
Team Met Con (in 3s)
3 Rounds each
400M Run
30 Wall Ball
20 Toes to Bar
10 Alt FR DB Lunges (M:50s/40s/30s, W:35s/25s/15s)
