Warm Up
3 Rounds
10 Pause Squats
10 Alt Bird Dogs
10 Alt Samson Lunges
3-2-1 Band X Walk
1 Min Single Leg Flexion/side
Strength
Back Squat (30 Min)
Prep: 1×10 w/ bar, 3×5 working up
Work: 3×6 at same weight (~70-75% 1RM or a weight you could hit for 10 reps)
3 Rounds NFT
10 Single Leg KB Deadlifts
20 Plate Russian twists (10/side)
10-15 Single Leg Hip Bridges
10 DB/KB Side Bends/ side
Mobility
2×1 Min Bretzel Stretch/side
