Monday 6/4

Warm-up
Pigeon 30 seconds/side Spidey lunge 30 seconds/side + 3 Sets Run 100m Mini Band Clam shells x 10/side *standing Mini Band Glute bridge x 20 KB Reverse Lunge + Lateral Lunge x 6/side
Strength
Back Squat (3x5 @75-80%; 30X1 Tempo)
each set begins every 3 minutes
Metcon (4 Rounds for reps)
4 Sets: 4 Minute AMRAP @ 85-90%: 400m Run 12 Box Jump Overs, 24/20# AMRAP Back Squats, 135/95# Rest 2 Minutes
Extra Work
A.1: Dual KB Stiff Legged Deadlift (3x10; Tempo 30X1)
A.2: Bent knee hollow hold (3x60 Seconds; Rest 60 Seconds)
reps=seconds
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