10m – Dynamics
5m – Pause Squat Review – ACTIVE BOTTOM!
15m – Strength – Establish a heavy 3 Front Squat with a 3s pause in the bottom for each rep
5m – Double Under Review
5RFReps (10 minute workout):
1m – Hollow Rocks
1m – Max Double Unders
Remaining Time – Calf Stretching – Runner’s stretch, KB on the Knee, Low Dragon Pose.