3 Sets for Warm Up
10 Banded Good Morning
30sec Wall Sit
10m Quadruped Crawl

A) Back Squat

with a strict tempo of 40X0 – build to a top set of 3 reps

B) Single Arm KB Rack Step Up

6reps/legs not alternating; rest as needed x 3 sets per leg (box height at knee cap or below – NOTHING over knee height)

C) EMOM x 20mins

1st – 10 KB Front Rack Reverse Lunges
2nd – 8m Lateral Bande Walk/side
3rd – 10 Dual KB Russian Swings
4th – 40sec banded plank