Warm-Up:
Roll Hamstrings/ T-Spine
Bike or Row 1:00
WBV – 15 Air Squats
Banded Ankle Mobility

Dynamic Flex:
– Leg Swings
– Hip Gate
– Hurdler
– Drop Lunge
– Squat Jumps

Olympic:
15:00 to find 1RM (start at 70%)

Oxidative Capacity Test:
3k Row For Time or 10:00 Air Assault for Max Cals

Recovery:
– anchored banded ham
– Childs pose