Prep
3 Sets
Bear Crawl x 100 ft
Tempo Goblet Squat x 5 reps @33×1
Side Plank x 30 sec Per side
RNT step back Lunge x 5 per side

At Home
A.
3 Sets
Curtsy Step Back Lunge x 5 right Leg
Cossack Squat x 5 right leg
step Forward lunge x 5 right leg
-Rest 60 sec-
Then perform same sequence on Left Leg
On the 4 min Marks

B.
3 Rounds For Time:
Run x 200 meters
Burpee Tuck jump x 10 reps

At the Gym
A.
3 Sets
Goblet Curtsy Step Back Lunge x 5 right Leg
Goblet Cossack Squat x 5 right leg
Goblet step Forward lunge x 5 right leg
-Rest 60 sec-
Then perform same sequence on Left Leg
On the 4 min Marks

B.
For Time:
25-20-15-10-5
Row cal
Wall Ball 20/14