Warm Up

30 seconds PVC shoulder circles

3-5 minutes kip swing coaching lesson
every 3 minutes on the minute x 2 rounds
30 second assisted squat hold
8 air squats
8 push-up to downward dog
kip swing practice for remaining time

back squat and glute bridge demo
back squat warm-up/practice/form check x 3-5 minutes

Strength

Every 1:20 minutes on the minute x 6 rounds

Back squat x 5 reps building weight each set

Every 1:30 minutes on the minute x 4 rounds
Weighted glute bridge x 12 reps

*start at a weight that feels comfortable yet challenging, make small jumps each set as you go. Use sandbags or a dumbbell to weight the glute bridges

WOD

6 rounds (20 minute cap)

25 lunges
8 burpees over box
15 toes to bar