Saturday, 12/21

Warm Up

3 Rounds
10 Pause Squats
10 Spider Lunges
10 Band Good Mornings 
10 Supine Scorpions

1 min Squat Hold 
1 min Single Leg Flexion/side
1 min Squat Hold

Strength

Back Squats (30 min)
Prep: 1×10 w/bar, 3-4×5
Work: 4×5 at same weight

Met Con

3 Rounds for time (9 Min cap)
9 DB Squat Cleans (50/35)
18 Alt Pistols (scale to 24 Alternating Lunges)Score by total reps