WARM-UP BODY FLOW…
1:00 Cat-Cows
1:00 Elbow to Instep w/ Rotation (each side)
1:00 Tempo Air Squats (5211) (Stay active)
1:00 Wall-Sit
With an empty barbell, perform…
10 Back Squats
8 Cossack Squats
6 Kang Squats
4 Tempo Back Squats (30X1)

STRENGTH 5×5 (30X1)* Back Squat
*Use 75-80% of 5RM for all sets.

WORKOUT E2MOM x 14 MINUTES
7 Back Squat (155/105)|(135/95)
7 Burpee Over Bar
7 Push Jerk

HOME WOD

DAILY-5 WARM-UP AMRAP x 5 MINUTES
1:00 Cardio Choice
10 Glute Bridge-Ups
10 Alt. Lunges w/ a Twist
(No Measure)

FULL-BODY STRENGTH 5 SETS (:40 ON / :20 OFF)
Double DB Swing* Immediately into…
5 SETS (:40 ON / :20 OFF)
Double DB Crawl *Option for single or double DB swing
(Score is Load)

FULL-BODY SPRINT WORKOUT 7 SETS
1:00 – Max DB Power Clean
-Rest :30-
1:00 – Max Effort Cardio Choice
-Rest :30-
*No additional rest b/t Sets (Score is Reps)

FINISHER + NCMOBILITY 3 SETS 20 Heel Taps Over DB 20 Bicycle Crunches 20 Tuck-Ups -Rest as Needed b/t Sets