Warm Up
3 Rounds
8 Pause Squats
8 Spider Lunges
8 Alt Samson Lunges
8 Alt Dead Bugs
1 Min Squat Hold
1 Min Single Leg Flexion/side
1 Min Squat Hold
Strength
Pause Back Squat (30 Min)
Prep: 1×10 w/bar, 3×4 working up
Work: 4×6 at same weight
Met Con
3 Rounds
2 Minutes Max DB Box Step Overs (M:70/55/45, W:55/40/30)
2 Minutes Max DB Devils Press (M:50/40/30 W:35/25/20)
4 Minutes Rest
Mobility
2 Minutes Wall Hip Stretch/side
2 Minutes Bretzel Stretch/side
