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
4.1 | HEAVY | Complete 4 sets of 4-6 reps: Bulgarian Split Squats
4.2 | MODERATE | Complete 3 sets of 12-14 reps: Hip Thrusts [Barbell, DB or KB]
4.3 | LIGHT | Complete 3 sets of 20 reps: Banded Fire Hydrants [10 each side]

Part 5] CONDITIONING
16 MIN AMRAP
120 Single or 60 Double Jopes
12 Weighted Box Step Ups [alternating]
12 Weighted DB Toe Touches
12 DB Bicep Curls