Warm Up
3 Rounds
8 Pause Squats
8 Alt Bird Dogs
8 Alt Samson Lunges
8 Spider Lunges
1 Min Single Leg Flexion/side
Strength
Back Squat (30 Min)
Prep: 1×10 w/ bar, 4×3 working up
Work: 4×3 at same weight (~85%)
EMOM 12 Minutes
A) 6-12 Alt Pistols (scale to 16 Alt Lunges)
B) 5 V-Ups + 10 Hollow Rocks + 5 V-Ups
