• 1. Warm-Up
  • Static Couch/Dragon/Psoas
  • 15 Barbell Good Mornings
  • 30-50 Unbroken Wallballs
  • 2. Strength
  • Pause Back Squat 7×2 @70%
  • *3 sec pause at bottom*
  • 3. Met-Con
  • 12 min AMRAP 
  • 7 Squat Cleans 135/95 
  • 12 Ring Dips
  • 18 Push-ups