Warm Up

• 90s/90s SMR – adductors
• 90s/90s SMR – calves
• 90s – Tactical frog
• 60s/60s – Wall soleus stretch

Activation

x2 rounds:

• down/back lateral band steps
• 20s wide-outs
• 30s hollow hold

Strength

A1. 8/6/6/4/4/2 BB Front Rack Squats

A2. 2 lengths – partner banded bounding

A3. 8.8. Renegade Rows

A4. 12 Hammer Bicep Curls

Conditioning

“you go I go” with time remaining

• 60s hill sprints – 5% grade
• 60s rower
• 60s partner sit-ups (feet hooked)
• 2 lengths sled push