-Mobility

2-3 min foam roll

2 min couch/leg

1 min ankles

-Warmup

EMOM X 9 (3 rounds)

Min 1: 40 secs of run/bike/row/jump rope

Min 2: 40 secs plate loaded active squat holds 25/15

Min 3: 40 secs banded glute activation

-Strength

20 mins to find 1RM back squat

-Conditioning

3 min amrap

Max Toes To Bar

Or

"Annie"

For time:

50-40-30-20-10

Double unders

Abmat sit-ups

-Cooldown

200M walk

Repeat stretches