3 Rounds
8 Spider Lunge w/ reach up
8 Pause Squats
8 Alt Samson Lunges
8 Alt Dead Bugs
Back Squat (25 minutes)
Prep: 1×10 w/bar, 5-5-3-3 working up
Work: 4×3 at same weight (~85%/RPE 8)
2×6 DB Goblet Squats+3 Burpees+6 Step Ups
1×6 DB Goblet Squats+3 BBJO
Work
Every 1:30 for 12 Minutes (8 Rounds)
12 DB Goblet Squats (50/35)+
A) 12 Burpee Box Jump Overs
B) 24 Ab Mat Sit Ups