WARM UP

3 Rounds Booty Band:

• 2L lateral band walking
• 15 monster band squats
• 20.20. clamshells
• 15.15. glute ext.

-then-

:90 tact. frog
1:00/1:00 pigeon pose

STRENGTH

A. EMOM x 20 Min

* 2 warm up back squat sets of 5 reps

• M1 – 2 heavy back squats

CONDITIONING

AMRAP with time left

• 6 double db squat clean press
• 2L heavy db farmer carry
• 15 empty bar curls
• 1L OH plate lunges
• 1:00 TM sprint
• 30 plate Russian twists