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
Front Squat (30 Min)
Prep: 1×5 w/ bar, 3×5 working up
Work: 4×5 at same weight
EMOM 12 Minutes (6x each)
A) 6-12 Alt Pistols*
B) 12-15 Hollow Rocks
*Pistol scaling:
– 3-6 Single Leg Squats on a box/side
– 3-6 Single Leg Squats holding upright/side
– 12 Alt Lunges
