Warm up:

A) Mobilize/stretch 

• Foam Roll Glutes about 30sec/side
• Hip Flexor Stretch x :30 ea

B) 3 Rounds For Quality:

5 Slow Hands Behind Head good morning

5/leg Step Downs (3 sec controlled lower)

5/side side plank hip raise 

• 30 sec rest b/w rounds

C) 3 Rounds AFAP:

10 Lateral Hops

5 Rocket Jumps

Workout:

Every 3:00 x 4 Sets

6-8/ea Leg Box Step Ups (Front Rack w/Barbell or Single DB)

*All reps on 1 side before switching

*Outside sub will be Rear Foot Elevated Split Squat on a Bench for the same reps @ a 3131 Tempo

Rest 3:00

Every 2:00 x 4

8-10 RDL’s with controlled lower on each rep