Warm up: Couch Stretch x 90 seconds per side
Hip CARs x 5 circles in each direction per side
Squat Therapy x 5
Followed by Two sets of: 30 seconds of Banded Palloff Hold (Left) 30 seconds of Banded Palloff Hold (Right)
30 seconds of Banded Lateral Monster Walk (Left) 30 seconds of Banded Lateral Monster Walk (Right)
30 seconds of Bear Crawl 30 seconds of Jumping Lunges or Tuck Jumps
Rest 60 seconds
Strength: Five sets of: Back Squat x 5 reps @ 75-80% 1RM Rest 2 minutes
Workout: Five rounds for time of: 10 Kettlebell Deadlifts 10 Kettlebell Goblet Squats 10 Alternating Reverse Lunges with Goblet Hold
Postworkout:
1600m Run slow tempo (change directions)