WARM UP

:30s Run @ 1 % Incline + 5 plate sit ups + 3/3 BW lunges

:30s Run @ 3 % Incline + 5 plate sit ups + 3/3 BW lunges

:30s Run @ 5 % Incline + 5 plate sit ups + 3/3 BW lunges

:30s Run @ 7 % Incline + 5 plate sit ups + 3/3 BW lunges

:30s Run @ 9 % Incline + 5 plate sit ups + 3/3 BW lunges

-then-

:20s Jumping jacks + inch worms + active sampson + active spiderman + air squats

+

2 Rounds of:

• 3 way mini bands (1 length each)

MOBILITY

• 90s/90s Front Rack Banded Stretch
• 90s/90s Seated Glute Fig. 4 Stretch

STRENGTH

A. 4×5 Front Rack Squats – rest 3 minutes between sets

B. 3×6/6 Front Rack Walking Lunges – rest 60 s between sets

ACCESSORY

4 Rounds of:

• 10 ab slide
• 10 bench hyper ext.
• 3/3 DB snatches