PreClass: Vibe Plate x 1:00, Roll Lumbar, IT

Warm-Up:
200m Row
200m Run

Dynamic Flex:
Super Lunge
Lateral Lunge
Crossover Step w/Reach back
Knee Hug to Inverted Toe Touch

PreHab/ Activation: 2 Rounds
Static Lunge x 5E
Turkish Get Up x 2e
Single Arm KB OHS x 5E

Strength:
Deadlift: 50% x 5, 60% x 5, 70% x 5, 80% x 3, 85% x 2, 90% x 1, 3 Attempts at a max single for Day (every 2:00)

Conditioning Prep:
– A Skip + jog x 2
– Butt Kick + jog x 2

MetCon: 10:00 EMOM
– 100m Sprint

Accessory: 3 Rounds
– Wtd Abmat situps 2 x 25
– SL RDL: 2 x 8E

Recovery:
– Baned Ham/Hip
– Banded Lat
– Wall Calf