Mobilize, then:
2 sets of:
15 banded monster walks
15 banded lateral walks (both directions)
15 kB swings 35/25
:40 sec plank
A.) 4×3 front squat (start at 75% and build)
Then….
1 x 10 front squats @ 85% of heaviest triple today
B.) 2 sets for time:
35/25 cal assault bike
12 push press 115/75
24 step back lunges (front rack)
*rest 3 minutes between
C.) 2 sets of:
20 banded hamstring curls
10 seated behind the neck presses w/barbell
* seated on floor with feet out front, slow and controlled