A. Warm-Up
60 sec Burpee
60 sec Lunge and twist
60 sec inch worm
30 sec Hollow rock
30 sec superman rock
A2. Activation
Banded Duck Walk (athletic stance=hips back knees soft; band around knees, side-to-side stepping)
20 Good Mornings with the empty bar
B. Front Squat
3x3
Rest 3 min
C. Conditioning
3 rounds
25 Burpees
25 KB swings @ 24/16kg
Rest 2 min
D. Glute Mobility