Warm-Up

20 Leg Swings Per Side
20 Torso Twists
20 Band Pull Aparts

Coach Guided (perform as many reps as coach needs to address class technique)
15 Empty Bar Back Squats

Strength: Back Squat

Every 3 Minutes On The Minute x 4 Rounds
5 Reps @ 80% 1 Rep Max Or An Easy/Moderate Weight

Accessory

9 Rounds Every 2 Minutes On The Minute
1) 6 Reps Per Side: Dumbbell Split Squat
2) 6 Reps: Stiff Leg Deadlift
3) 30 Seconds: Zercher Hold

Cool Down & Dismissal
Equipment Break Down And Put Away
-Into If Time-
Seated T Spine Twist X 30 Seconds Per Side
Pigeon Pose X 30 Seconds Per Side
Lunge Hip Flexor Stretch X 30 Seconds Per Side
Standing Quad Stretch X 30 Seconds Per Side
Standing Forward Fold Stretch X 30 Seconds