Warm Up

Line Drill Relay
-Butt Kicks
-High Skips
-Shuffle
-Karaoke
*One member executes line drills while others hold bottom of a squat

Mobility
-Hip/Hammy on Box
-Thoracic Smash

Back Squat Prep/Review/Drill

Workout

A. Back Squat - 20:00 to build to a heavy single

B. Complete Each for time:

Row 1K
-Rest 4:00-
Row 500m

C. L-Sit Holds x 2:00