STRENGTH
1) Box Squat: 6 x 4 @65% of Back Squat, every 60-90s.
- use a parallel box
- use a wider than normal stance
- Take 3-4 sets to build to work weight
- Goal: 6 working sets with perfect mechanics and explosive drive off of the box

2) Romanian Deadlift against a band: 4 x 6-8. Rest 90s.
- Goal: 1-2 sets to warm-up, then 4 challenging sets with a perfect hip-hinge.

3) Goblet Lateral Lunge: 3 x 8 each. Rest 60s.

4) Air Bike Sprint: Max Calories in 1:00
- Goal: All out Max Effort Sprint.

EXTRA CREDIT
Banded Glute Bridges: 3 x 25. Rest 60s.

COOLDOWN
- Foam Roll Hamstrings x 60s each
- Active Straight Leg Raises x 20 reps each side.