Warm Up
3 Rounds
8 Pause Squats
8 Spider Lunges
8 Alt Samson Lunges
8 Alt Dead Bugs
1:30 Single Leg Flexion/side
Strength
Back Squat (35 Min)
Prep: 1×10 w/bar, 5-5-3-3 working up
Work:6×3 at same weight
Met Con (25 Min Cap)
5 Rounds
Run 400 M
5 DB Hang Power Cleans
10 DB Step Ups
15 V-Ups
Mobility
1 Min Bretzel stretch/side
1 Min Standing Calf stretch/side
