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Warmup: 5min easy Assault ride then…. 2 sets: 10 Squat Mobilty (Reach up, hinge and touch toes, sit in squat, hands up, stand up) 10 hands elevated spider man , 5 inch worms, 10 squat to stand with toe lift ,

Health and Fitness
A) 4 sets:
A1) Front Squat X 8-10 reps @2011, rest 60s
A2) Hip Extension X 10-12 reps @2111, rest 60s

B) 21-15-9
T2B or Knee raises
Box jumps or steps
Classic:
A) Five sets of:
Front Squat x 6-8 reps – Suggested Loading – 60%, 65%, 70%, 75-77%
Rest 2-3 minutes

B) 21-15-9
T2B
Box Jump overs (24/20)
D. Mobility of choice