Warm Up
3 Rounds
10 Pause Squats
15 Bang Good Mornings
10 Alt Dead Bugs
3-2-1 Band X Walk
Strength
Box Squat (30 min)
Prep: 1×5 w ba r, 3×3 working up
Work: 3-3-3-2-2-2
Follow each work set with 3 Squat Jumps for max height
Accessory
3 Rounds NFT
10 Single Leg KB RDL/ side
:30 Side plank/ side
10 Single Leg Split Squats/side
1:00 Minute Plank hold
