Part 1] Low Intensity Steady State
• 3-5 minutes Walk, jog, bike, row just to increase blood flow before we start to mobilize

Part 2] Complete full body mobility video

Part 3] Complete Lower Body Activation + Prep Work

Part 4] 5 REP MAX STIFF LEG DEADLIFT
You can utilize kettlebells, dumbbells, barbell, trap bar for this test just ensure you retest with the same tool on week 6.
Hit a few warm-up sets of 2-3 reps increasing in weight till you’re close to your goal weight. Rest 2 minutes and then attempt your stiff leg deadlift 5 rep max.

Part 5] 45s ON : 15s OFF - 4 Rounds:

Plank Up-Down + Push-Up + Sidekick Thru
Snatch + Windmill [Alternating]
KB Squat Clean + Vertical Jump
Wave Unload + 2 Front Steps + 2 Ape Steps
2 Lateral Box Jump + 2 Box Walks