Warm up
5 minutes 90/90
Then
3 rds
20 total half kneeling Cossack squats
20 total sky reaches
10 reverse nordic curls
30 toe raises
Strength
Rear foot elevated split squats (use boxes and benches) 12-16” height ideally
5 sets of 8-12 each side
5 sets of 8-12 drop step lunges each side
Workout
3 rft
Row
Hang squat clean