10 min Warm-Up

Then:

Stretch

Then:

2×5 Wall Squats
2×10 Air Squats
2×5 Goblet Squats
5×5 Single Leg Squat off of 20” Box

30 sec rest in between sets

Then:

Work up to Heavy DL

Then:
5×3@85% 1 rm

3 min rest in between sets

Then:

10 sets

10m KB Bear Crawl +

100m Row (Sprint)

30 sec rest between sets

Then:

2-3 min rest

Then:

Stretch

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