-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