1) Oscillatory foam roll adductors: x 60 seconds per side + Adductor Rock back Stretch x 60s per side.
2) Activation x 3 Rounds of:
Bird Dogs x 5 ea.
Banded Glute Bridge x 5
2) Movement + CNS x 3 Rounds of:
Tempo Goblet Squat x 3
Air Squat Jump Squats x 5
3) Training Prep
Conventional Deadlift Warm-up + Review

For total time:
21 Front Squats (155, 105)
21 Calorie Assault Bike
100 Double Unders
Rest 3:00
15 Front Squats (185, 125)
15 Calorie Assault Bike
75 Double Unders
Rest 3:00
9 Front Squats (225, 155)
9 Calorie Assault Bike
50 Double Unders

L3: (135, 95) (155, 105) (185, 125)
L2: (115, 75) (135, 95) (155, 105) (Double Under Attempts)
L1: (95, 65) (115, 75) (135, 95) (Single Unders)
Alternate Options:
Assault Bike - 150 Meter Sledpush Sprint (empty) (75 meters out + 75 meters back)
OR
30-20-10 Calories Rower
OR
300 Meter Sprint after each
*Each section is TIME CAPPED at 6:00

Rx+ Extra Recovery Work
800 Meter light Sledpull Powerwalk

Parasympathetic Breathing x 15-20 breaths - 3 seconds inhale + hold 1 second + 3 second exhale