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Warm Up:
2 rounds of the following:
1:00 jump rope
:30 mini-band monster walk
1:00 jumping jacks
:30 banded glute bridges
:30 clam shells
1:00 Lateral Knee Drive Hops- this is a skater with a knee drive to a hop

Single leg Romanian deadlifts with barbell
4 sets of 4 reps each side
start with empty bar and build load

12 sets of:
*Deadlift x 1 rep @ 65-75% of 1RM Deadlift
Rest :30
* this needs to be as explosive as possible during the concentric phase. Squeeze and contract glutes as much as possible for 2 seconds at the lockout before lowering the bar to the ground.
16:00 AMRAP
10x DB overhead walking lunges right side 45/25
10x DB overhead walking lunges left side 45/25
15 x Sit ups
20 x Box jumps 24/20
35 x DUs or 70 singles

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