Preparation
10 Walk Lunge + Rotation
10 Hip Bridge
10 Single Leg Lateral Hops
2 sets

12 Goblet Squat
12 Single Leg Deadlift
2 sets

Strength
EMOM 12
2 Front Squat @ 65% 1RM
– Control descent, explosive ascent

EMOM 12
2 Deadlift @ 65% 1RM
– Control descent, explosive ascent

Midline
20 sec Hollow Hold
5 V-ups
3 rounds
Rest 60 sec
2 sets

– Maintain hollow throughout rounds