Warm up
90/90
2:30 each side and direction

Then
5 minutes of 90/90 rotations

Then
5 minutes
Cat/cows

Then
Foot drills

Then
Banded ankle mobilization 2 minutes facing forward then backward each side

Then
10 minute squat test

Then
Emotm 14
Even cardio
Odd

Pick one every round

Squat
Lunge
Push up
Sit-up
Ring row
Light db snatch
Wall ball

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