Warm Up
2 rounds
10 hip bridge walk outs
10/side single leg hip bridges
5 push ups
4 shoulder taps each side
3 yoga push ups


Mobility
6 deep squat progressions
30 second thread the needle-moving to both sides
30 second child's pose to cobra
30 second table top hold
4/side perfect stretch



Strength
back squats
3 reps @ 65%
2 reps @ 70%
2 reps @75%
1 rep @ 80%
1 rep @ 85%

WOD
"Boxed Up"
6 rounds
4 S2OH 155/105 115/75 95/65
7 push ups

rest 2:00

6 rounds
4 clusters 135/95 95/65 75/55
7 box jumps 24/20"


If time remains:
Core Builder https://www.instagram.com/p/CHQY4Zrr7vS/
3 sets:
20 lying Leg raise to DB
20 Leg Lifts over DB
20 Weight DB sit ups
20 Hip Dips (10/side)
20 toe touch + knee to elbow + knee cross body (10/side)Rest 1-2 min between sets