Part 1] Low Intensity Steady State [LISS]
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 video

Part 4] Strength
*Warm up with a few sets of 3-4 reps increasing in weight till you start your working weight and then increase your load every set if possible.

4.1] HEAVY LOAD
Complete 4 sets of 4-6 reps: Hip Thrusts

4.2] MODERATE LOAD
Complete 3 sets of 12-14 reps: Back Squats

4.3] LIGHT LOAD
COMPLETE 2 sets of 20+20+20:
Seated banded hip abductions. [leaning back- upright-hinged]

Part 5] Conditioning
4 rounds for time:
250m Row [Bike or Run works too]
3 Pull-Ups
6 DKB Thrusters
9 Jump Squats
12 Single Leg V-Ups