Warm Up:
3 Rounds
10 scorpions
10 russian baby makers
10 air squats
10 lunges
then
2 rounds
:30 pigeon stretch
:30 butterfly stretch
Strength:
Back Squat
E3M15M
Set 1- 4 @ 70%
Set 2- 3@ 80@
Set 3- 2@ 85%
Set 4- 1@ 90%
Set 5- 1 @ 90-95%
E90secs9M
3 @ 80- 85%
Cash Out:
100 sit ups
EMOM 5 burpees