Mobilize, then:
1 set each:
20 monster walks banded
20 lateral walks banded
20 squats banded
20 knees to elbows
4 line plank walk
A.)Every 2:30 for 12:30 (5 sets)
2 front squats @3011 (heavier than last week)
B.) Every 7 min for 21 (3 rounds)
400 m run
10/8 strict pull-ups
10/8 cal bike
14 box step overs 50’s/35’s
C. 6x :30 sec plank (hold as hard as you can) * rest as needed