| Warm up |
| – 1 minute shin box waves – 2x: Hip lifts x 8 + lateral lunges x 8 + Forward lunge w/rotation x 8 – 2x: High knees >< + Butt kicks >< + calf scoops > + pogo hops < – squat sit x 1 minute (stay in motion) |
| Strength |
| 1) 12 minutes of work: FFE Bulgarian split squats x 6/6 + Band walks x 12/12 + Banded med ball glute bridge x 12 2) EMOM alt x 9 minutes: – KB Swings x 12 – Squat jumps x 15 – Parallel squat hold off wall x 45s |
| Work |
| Remaining time: – Blue awning run – Hanging knee tucks (wtd if possible) x 12 – Goblet squats x 10 (get low, work slow!) – Heels elevated KB/DB RDL x 8 |
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