WARM UP

Booty Bands x 2 Rounds:

• 20 banded back squats
• 20/20 glute/hip ext.
• 20/20 mini band clamshells
• down/back mini band forward/backward walking

MOBILITY

:60/60 couch stretch
:60/60 pigeon pose

STRENGTH

A. EMOM x 15 Min Perform: – 3 back squats

• M1 – 12 back squats
• M2 – 12 dbl kb clean + press
• M3 – 15 hollow rocks

B. Series x 3 Rounds:

• 8/8 barbell lunges
• 8 box jumps
• rest :60

METCON

100M Sprint
30 Air Squats
100M Sprint
25 Push Ups
100M Sprint
20 Leg Drops
100M Sprint
15 Wall Ball
100M Sprint
10 Burpees