2 Sets*
10 Banded Clam Shells
10/10 Monster Walks (10 Steps Forward/ 10 Steps Backwards)

Into….

2 Sets
10 Groiners
10 Banded Pull-Throughs **
10 Barbell Kang Squats
30 Singles → 30 Double Unders/Attempts

* Wrap a light band around the knees
** Band is wrapped around the bottom of the rig. Athletes face against the band and pull the band through the legs. (Think KB Swing)

3 SETS FOR QUALITY*
5 Tempo Back Squat (21X1, Heavy)
10 Russian KB Swings (Heavy)
1:00 Glute Bridge Hold

*Same weight across all 3 sets.

(Score is Back Squat Weight)

FOR TIME
45 Back Squats (185/135)|(135/95)*

*Option to come from the rack.
**Every 2:30 beginning at 0:00, perform 15 KB Swings (53/35)|(35/26) + 30 Double Unders.

(Score is Time)

KG BB: (85/60)|(60/42.5)
KG KB: (24/16)|(16/12)

FOR RECOVERY
5:00 Foam Roll Legs

(No Measure)