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

4.1 | HEAVY| 4 sets of 4-6 reps: Deadlift

4.2-3 | MODERATE | 3 sets of: 12-14 reps KB Swings + 30 Banded Frog Pumps

5 | 20 min AMRAP > Moving target side Kick Throughs [add 2 reps every round]

5 Thrusters with 3 sec pause in bottom of squat
10 Alternating Snatches
15 Sprawls
20 Russian Twists
4 Side Kick Throughs