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

Strength: Back Squat

Back Squats (use 90% of your 1 rep max as your working max)
Every 3 Minutes on the Minute x 5 Rounds
10 Reps @ 60% of Working Max
*Final Set is an AMRAP Minus 2-3 reps

Accessory

9 Rounds Every 2 Minutes On The Minute
1) 12 Barbell hip thrusts
2) 12 Supermans
3) 12 V-ups

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