1a.) Before Class Hour
- Foam Roll: Quads/Adductors/Glutes/Hamstrings
- Adductor Rocks: 10E (Slow)
- Single Leg Extended Glute Bridge: 2 X 10E

1.) 2 Rounds (0:00-18:00)
- 1:00 Bike
- 12E Side Lying Hip Abduction/Adduction
- 8E KB Goblet Kang Squat
- 6E Single Arm Russian KB Swing
- 6E Single Leg Lateral Box Step Ups (24"/20")

* With the remaining time, demo Back Squat, brief S.F.P, and allow athletes to build in weight to 50% of their 1RM Back Squat.

4.) (57:00-60:00)
Minute 1: :20E Half Kneeling Hamstring + Pigeon (R)
Minute 2: :20E Half Kneeling Hamstring + Pigeon (L)
Minute 3: :45 Saddle/Hero Pose

S.F.P. Notes:
This is FITNESS TEST 7. We are establishing a 1RM Back Squat. Focus on breathing, bracing, and tempo on the descent of our back squat to ensure as efficient of a bar path as possible. After taking a couple seconds to sink right through the middle of your feet, drive up as hard as you can. You will have 4 attempts to establish a new 1RM.

E.S.D. Notes:
Think about increasing effort on these bike intervals as the time domains go down. If you start around 80-85% effort on the first with the mindset to increase effort 5% every interval to then finish all out on your final :30, this will allow you the greatest potential to rack up a bunch of calories.