PreClass: Roll Quad, Ham, Lumbar, Thoracic

Warm-Up/ Activation:
– 4 Direction Monster Walk w/ Air Squat
– Side Lying Windmill
– Knee Hug, Quad, Cradle
– Inchworm
– Butt Kicks

PreHab: 2 rds
– Single Leg MB Catch x 10E
– Banded Rotational Punch x 10E

Strength:
a. Back Squat: 3@65%, 3@75%, 2@85% (every 1:30)
1@90%, 1@95%, 1@100%ish, 1@102% (every 2:30ish)*
*Goal is find a heavy single for day
*Try NOT to hit failure

MetCon: 5 Rounds for Time
– 50 Double Unders
– 10 HSPU
– 5 Deadlifts @ 315/205
Rest 3:00
– 200m Sled Drag @ 30% BW

Recovery
– Banded Ham
– Frog
– Child’s Pose
– Super Stretch