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] Strength
4.1 | HEAVY | 4 sets of 4-6 reps: Sumo Stance Squats

4.2 | MODERATE | 3 sets of 10-12 reps [each leg]: B-Stance Squats

4.3 | LIGHT | 2 sets of 30 reps [15 each leg]: Pulsing Banded Lunges

Part 5]
5.1] Every 30 seconds for 6 minutes complete:
2 DKB Clean + Press [dumbbells or barbell will work too 40-50% load]
Rest 2 minutes

5.2 Every 30 seconds for 7 minutes complete:
2-3 Thigh Killas [you want at least 15 sec rest]
Rest 2 minutes

5.3 Every 30 seconds for 8 minutes complete:
4 DKB Reverse Lunges [dumbbells or barbell will work too 40-50% load]