Mobilize, then:
20 banded monster walks (forward/back)
20 banded lateral walks (both directions)
15 banded air squats (band at knees)
10 banded good mornings (band knees)
:40 sec plank (hold it hard!)
A.
Every 2:30, for 15 minutes (6 sets):
Front Squat
*Sets 1-2 – 3 reps @ 75%
*Sets 3-4 – 3 reps @ 80%
*Sets 5-6 – 3 reps @ 85%
B.
Every 10 minutes, for 30 minutes, complete (3 sets):
400 Meter Run
15 Deadlifts (225/155 lbs)
10/8 Ring Muscle-Ups
5 Devils Press (50/35 lbs)
*scale as needed
C. 3 sets:
:30 sec side plank (each)
20 butterfly abmat sit-ups