Thursday, 12/5

Warm Up

3 Rounds

6 Pause Squats

6 Rev Hand Spider Lunges

6 Alt Dead Bugs

6 Alt Samson Lunges

1:30 Death Stretch/side (:45 low/:45 high)

Strength

Pause Front Squats (30 Min)

Prep: 1×10 w/bar, 3×5 working up

Work: 5-5-3-3-2-2 working up

Met Con

9-7-5-3 DB Hang Squat Cleans

Follow each round with 21 Ab Mat Sit Ups