WARM UP

2 Rounds:

• :30 glute bridge
• :30 bird dogs
• :30 air squat + calf raises

MOBILITY

1:00/1:00 pigeon pose
:90 tactical frog
1:00/1:00 couch stretch

STRENGTH

A. Series:

• 12/10/10/8 back squats
• 2L double kb oh carry
• rest 1:00

B. Series – 3 Rounds:

• 8/8 db lunges
• 10 slide board leg curls
• 10 hollow rocks
• rest 1:00

C. Series – 3 Rounds:

• 10/10 power box step-ups
• 1:00 wall sit
• 20 plate Russian twists
• rest 1:00