Warm-Up

12 Squat And Reach
12 90/90 Hip Switch
12 Glute Bridge March
8 Goblet Squats With A Pause At The Bottom

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
1 Round X 1 Reps @ 70% Of Working Max
1 Round X 1 Reps @ 77.5% Of Working Max
5 Round X 3 Reps @ 82.5% Of Working Max
*Final Set Is An AMRAP Minus 1-2 Reps

Accessory

3 Rounds Each Every 2 Minutes On The Minute

1) 10-15 Glute Bridges
2) 10-12 Walking Lunges Per Side
3) 10-20 Russian Twist

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