WARM UP

• 2 min run/row + 20s ea. of 4 line drills
• 2 min run/row + 2L ea of high knees + butt kicks + high knee skip
• 2 min run/row + 15 air squats + 15 kb good mornings + 15 push up w. rotation

MOBILITY

• 90s/90s elevated calve stretch
• 90s/90s front rack band stretch
• 60s/60s pigeon pose

STRENGTH

A. 5/4/4/3/3 Front Rack Squat w. tempo 3-1-1

-5 to 10 lb heavier than last week

-rest 3 min between sets

B1. 3×8/8 RFE split squats @ 5 – 10 lb heavier than last week

B2. 3×20 lateral db box step overs

-rest 60 sec between sets

AUXILLARY

3 RFT:

• 15 American KBS
• 10 Bench Hyper Extensions