Week 1 | Workout #1 | Leg Day

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 [insert video]

Part 3] Complete Lower Body Activation + Prep Work [insert video]

Part 4] Strength | 5 Rep Max Front Squat
You can utilize kettlebells, dumbbells, or a barbell for this test just ensure you retest with the same tool on week 6.
Hit some warm-up sets. Start light and complete a few sets of 2-3 reps increasing in weight till you are close to your goal weight. Rest 2-3 minutes before you attempt your 5 rep max. [highly suggest you film yourself to refer back to]

Part 5] Conditioning | 6 rounds for time
The moving target is the seesaw lunge + clean. Increase by 1 rep every round and climb to 10 [25 minute cap]

10 Seesaw Lunge Clean [5 reps on each side]
10 Alternating slam ball over the shoulder toss
20 Shin Hugs
30 Banded Frog Pumps