Warm-up: Dots (x2), High Knees, Butt kickers, zombie walk, bear crawl (down) & crab walk back, 15 quick squats
Mobility: Russian babymaker, banded spiderman, glute smash with lax ball
Strength: Squat 1×8@65%, 1×6@75, 1×4@85, 1×4@90
Conditioning: 12 minute AMRAP (RX is OFF) of:
- 12 Wall Ball (20/14lb)
- 10 KB swing (32/24k)
- 8 Ring Rows
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