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

4.1 | HEAVY | 4 sets of 4-6 reps: Back Squats

4.2 | MODERATE | 3 sets of 10-12: Curtsey Lunges [each leg]

4.3 | LIGHT | 3 sets of 30-40 reps: (unbroken) Lateral Steps (each side) EW GROSS!

5 | CONDITIONING +TUT
20 min LADDER | Increase 1 rep every round

Burpee
KB Squat Clean [with 3 sec pause in base of squat]
Box Jump
Bicep Curl [ 3 sec pause at top of rep]