3 Rounds
6 Pause Squats
12 Alt Samson Lunges
6 Alt Dead Bugs
12 Jumping Jacks
Pause Back Squat (25 Minutes)
Prep: 1×10 w/bar, 3×5 working up
Work: 4×5 @same weight
Prep (5 Min)
1×400 M Run
2×6 Alt OH Lunges+:30 Jump Rope
Work
3 Rounds for time (12 min cap)
Run 400 M
60 Double Unders
20 Alt OH Plate Lunges (45/25)