Warm Up:400m Row then... One set of: Band-Assisted Perfect Stretch x 60 seconds per side then... Glute Activation Warm-Up Banded Dead Bug Iso Hold x 2 minutes https://www.youtube.com/watch?v=K477TbGxtWQ&feature=youtu.be Banded Clamshell Hold x 1 minute per side Forward Cross Crawl x 1 minute per side https://www.youtube.com/watch?v=gBDuHhXCy9k&feature=youtu.be

Skill: Box squats- bar racked on back 3 reps @50% of 1RM back squat 3 reps @60% 3 reps @70% 10 reps with empty bar on back, jumping squats

WOD: Tabata Style Mix Up 4 sets of :20 work/ :10 rest Stay on a single exercise for 4 sets Battle Ropes Mtn. Climbers Sit Ups Wall Balls 20/14

Finisher: Foam roll quads, t-spine, and lats