HOMEWORK: 20 min fast paced walk (in the morning if training in the afternoon or in the evening if training in the morning).

Warm-Up/Dynamic Flex:
– 2:00 Run, Ride or Row
– Knee Hug, Quad, Leg Cradle
3 Rounds:
– 20 Hollow Rocks
– 20 Arch Rocks

PreHab: 2 Rounds
– 6 Side Lying Windmill
– 10 Static Glute Bridge w/ Extension

Strength:
1. Back Squat: 5 Min to build to 70%
1a. Back Squat: Take 10 minutes to build to a Heavy Single for Today
2. DB Walking Lunge: 3 x 20

MetCon: 20 Min EMOM
– 1 Min: 30 sec Max Effort Row + Max Effort Thruster @ 75/55 in Remaining Time – SPRINT!
– 4 Min Recovery

Accessory:
– Banded Good Mornings: Accumulate 100 in as few sets as possible

Recovery:
– Roll/ Smash Quads
– Z Stretch
– Super Stretch