Warm Up
3 Rounds
10 Pause Squats
10 Spider Lunges
10 Arch Rocks
10 Supine scorpions
1 Min Squat Hold
1 Min Single Leg flexion/ side
1 min Squat Hold
Strength
Back Squat (35 Min)
Prep: 1×10 w/ bar, 3×5
Work: build to a 5 Rep Back Squat, then 2×5@85%
3 rounds NFT
5 Toe in Ring Pike Ups
10 Side Hip Bridges/side
5 Barbell Roll outs
10 Single Leg split squats/side
Mobility
2×1 minute Bretzel Stretch/side
