-Warm Up-



2 rounds


10 Samson lunges

5 lateral step ups

10 groiners

5 burpees

10 kossack squats



-Strength-


4 sets



Rear elevated Split Squat (5 reps each leg)


Squatting with one leg elevated behind you. Box/bench/plates



SUPERSET WITH;


5 Glute ham raises

(Can use band to assist)



-WOD-



AmRaP 9


10 Russian swings

15 goblet squats

30 double unders / 60 singles