Warm Up
3 Rounds
12 Band Good Mornings
6 Alt Cossack Lunges
12 Squats (pause/regular/jumping)
6 Hips to Wall

1 Min Squat Hold
1 Min Single Leg Flexion/ side
1 Min Squat Hold

Box Squat (30 min)
Prep: 1×5 w/bar, 5-5-3 working up
Work: 6×3 at the same weight
Focus on speed driving up off the box

3 Rounds NFT
10 DB/KB Side Bends/side AHAP
50’ Walking Lunge
100’ Sandbag Carry

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