Warm-Up/ Dynamic Flex:
– 4 Direction Monster Walk (Band on feet)
– Sumo Squat to Stand
– Leg Swing in Rig

PreHab:
– Pallof Press: 2 x 10E

STRENGTH:
1.) Front Squat: 60% x 5, 70% x 3, 80% x 3, 85% x 2-3 – Every 90 seconds
90% x 1, 90%+ x 1, 90%+ x 1* – Every 2:30
*Get the heaviest single you can get for the day*
2.) Sumo Deadlift: 4 x 8 @ Heaviest possible – Every 90 seconds

MetCon:
30-20-10
– Hang Power Snatch @ 95/65
– Alternating Pistols

Accessory:
1. DB Walking Lunge: 3 x 20
2. Feet elevated (heels on bench/box) glute bridge: 3 x 10-15

Recovery:
– Banded Ham/Hip
– Wall Calf
– Puppy