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.