Warm Up
3 Rounds
12 Band Good Mornings
6 Alt Dead Bugs
12 Pause Squats
6 Spider Lunges
Strength
Pause Back Squat (25 Min)
Prep: 1×10 w/bar, 3×5 working up
Work: 2×10 (~65% 1RM)
Met Con
6 Rounds for time (9 Min Cap)
3 DB Hang Squat Cleans
6 Alt Front Rack DB Lunges
