WARM UP

(14 min)

Boot 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
:60 Childs pose

STRENGTH

A. Series – 4 Rounds:

• 6 back squats
• 8 box jumps
• 10 slide board body saw
• rest 1:00

B. Series x 3 Rounds:

• 8/8 barbell lunges
• 10.10. SL ball leg curls
• 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