Thursday, 4/15

Warm Up

3 Rounds
10 Pause Squats
5 Single Leg Pause Hip Bridges/side
10 Alt Dead Bugs
3-2-1Band X Walk

1 Minute Squat hold
1 Minute Single Leg Flexion/side
1 Minute Squat hold

Strength

Pause Back Squat (25 Minutes)
Prep:1×10 w/bar, 3×5 working up
Work: 4×5 at same weight

Met Con

Prep (3 minutes)
12 Step Ups (unweighted)
10 Wall Ball
6 Step Ups (working weight)

For time (12 Min Cap)
120 Wall Ball*
Begin with, and every 2 Minutes 10 Single DB Step Ups (50/35)