Warm Up
3 Rounds
10 Pause Squats
15 Band Good Mornings
10 Spider Lunges
5 Rolling Split Straddles
1 Min Death Stretch/side
1 Min Squat Hold
Strength
Back Squat (30 Min)
Prep: 1×10 w/bar, 4×3 working up
Work: 4×6 at same weight
Met Con
2 Rounds for time (12 Min Cap)
15 Hollow Rocks
30 OH Plate Lunges
45 Ab Mat Sit Ups
60 Squats
Mobility
2 Rounds
1 Min Single Leg Flexion/side
1 Min Bretzel Stretch/side
