Warm Up:
Bike 5 minutes
Deep Squat 1 minute
10 Goblet Squat :05 descent
10 Single Leg RDL
Leg Swings
10 Minute EMOM
10 Swings As Heavy As Possible
:10 Plank (pull your elbows to your toes and your toes to your elbows!!)
Back Squat
5 x 4 @80%
15 Min EMOM
4 Pull up
10 Push up
10 Air Squat