Warm up:
2 Rounds
Run 200
1 min Deep Squat
10 Goblet Squat
10 KB Front to Back lunges
10 KB Cossack
Strength:
Back Squat
10-7-5-3-1-1-1
Single leg kb calf raise off a 45 lb plate
3 sets till failure
Workout:
20 Min EMOM
15/12 Cal Bike
12 Pull ups
20 Wall ball 20/14
Rest
Cool down:
1 min couch stretch
1 min pigeon stretch
1 min lumbar rotation