Warm-Up

12 Deep Lunge With Twist
12 90/90 Hip Switch
12 Glute Bridge
12 Slow Eccentric Goblet Squats

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

Back Squats

* Use 90% Of Your 1 Rep Max As Your Working Max

Every 3 Minutes On The Minute

Round 1: 5 Reps @ 50% Of Working Max
Round 2: 3 Reps @ 60% Of Working Max
Round 3: 1 Rep @ 70% Of Working Max
Round 4: AMRAP @ 75% Of Working Max

* Final Set Is An AMRAP Minus 2-3 Reps

Accessory

5 Rounds Each Every 2 Minutes On The Minute

  1. 10-20 Good Mornings
  2. 10-20 Weighted Sit Ups

Cool Down & Dismissal

Equipment Break Down And Put Away

– Into, If Time –

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