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

Warm-Up:
2:00 Row, Run or Ride

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
Clam Shell (Side plank) x 8E

Strength:
1. Back Squat: 5 x 3 @ 75% – Every 2:00
2. RDL (barbell): 3 x 8 AHAP

MetCon: 4 Rounds
– 48 DU
– 12 Cal Air Assault
200m Sled Drag Cash Out @ 30-40% of BW

Recovery:
– Banded Frog
– Banded Pigeon
– Banded Ham