Warm up- 0:00-10:00 – 2-3 rounds

15/12 cal row or bike or 200m jog+ 10 wall balls + 10 Russian kb swings + 25ft banded side steps

10:00-20:00- set up

20:00-30:00- 5×3 Back squat + :20 second dead bug hold

Emom every 2 mins for 10

Intent: You may increase weights through sets keep loads light to moderate.

Cool down- 30:00-50:00- 3 rounds for quality

14 Double KB walk lunges + 30 KB Flutter kicks

Intent- longer than normal rest focus on quality movement over weight and intensity.

50:00-60:00- Stretch + Mobilize