Warm Up
3 Rounds
8 Pause Squats
8 Rev Hand Spider Lunges
8 Alt Bird Dog
8 Alt Samson Lunges
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: 5×3 at same weight
Met Con
For time (9 Min Cap)
60 KB Swings
45 Wall Ball
30 Alt Pistols (scale to 60 Alt Lunges)
