Warm Up:  400m 
2- SETS

• 10 Clam Shells/Side

• 20 Slow Arm Haulers

• :30 Hollow Hold
  

Performance; Back Squat
5-3-1-1
*continue building to a 1RM 

Fitness 3 SETS

• 8/8 Reverse Front Rack Lunges

• 12 Banded Glute Bridges

Performance/Fitness 
EMOM X 25 

• 12/10 Cal 

• 20 Alt V Ups/ Tuck Up 

• 15 Kb Sumo DL High Pulls

• 20 KB Goblet Step Back Lunges

• :45 Max Kb Plank touches