Warm Up
3 Rounds
8 Pause Squats
8 Alt Dead Bugs
8 Alt Samson Lunges
8 Reverse Hand Spider Lunges
Strength
Pause Back Squat (30 Min)
Prep: 1×6 w/ bar, 4×3 working up
Work: 6×3 @same weight
Team Met Con
In teams of 4:
Row 21 Cals each
Row 15 Cals +15 Burpee Box Jumps each
Row 12 Cals +12 Burpee Box Jumps+ 12 Power Cleans (M:185/155/135/95, W:123/103/93/63) each
Row 9 Cals +9 Burpee Box Jumps+ 9 Power Cleans+ 36 OH Plate Lunges each
