Part 1] LISS
3-5 minutes Walk, jog, bike, row just to increase blood flow before we start to mobilize

Part 2] Full Body Mandatory Mobility

Part 3] Lower Body Prep + Activation

Part 4] STRENGTH
4.1 HEAVY | 4 sets of 4-6 reps: Suitcase Squats (any tool)

4.2 MODERATE | 3 sets of 10-12 reps: DB Curtsey Lunges (each leg)

4.3 LIGHT | 3 sets of 50 reps: Banded Frog Pumps

Part 5] Conditioning
Complete 4 rounds for time with little to no rest, set a steady pace you can maintain:
- 400m Run/Row
- 14 Clean + Jerks
- 14 Shin Hugs
- 14 Wall Balls
- 14 Single Leg V-Ups
- 14 KB Swings