HOMEWORK: 1 min walk/ 1 min jog x `10

Pre-Class: Lax Ball Foot/ Roll Quad
Warm-Up:
– 3 Air Squat + Speed Ladder + Hurdle x 4
– Super Lunge
– Inverted Toe Touch

PreHab:
– Quad Hip Rotations: 8E

Strength:
1. Back Squat: 12 x 2 @ 55% Every 50 sec.
2. Broad Jumps: 4 x 5 – Every 1:00

MetCon:
20 Min AMRAP:
-400m Run
-14 HSPU
-7 Power Clean @ 155/105
-3 Bar MU (Sub C2B Pull Ups)

Accessory:
1a) Single RDL (with BB): 3-4 x 8E

Recovery:
– Band Anchored Ham
– Couch Stretch
– Twisted Cross