WARMUP
## 60 Seconds
Easy Bike
Wall Sit
Active Spidermans
## 45 Seconds
Moderate Bike
Glute Bridge Walkouts
Box Step-ups (Facing Box)
## 30 Seconds
Faster Bike
Single Leg Glute Bridges (30 Seconds Each)
Lateral Box Step Overs
## Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats
# MOBILITY
## Couch Stretch: 1 Minute Each Side
# TEACHING
### PVC Movement Prep
1 Minute PVC Hinge Drill (Slow & Controlled)
### Kettlebell Movement Prep
*With Lighter Weight:*
30 Seconds Kettlebell Deadlifts
20 Seconds Russian Kettlebell Swings
10 Kettlebell Swings
*With Workout Weight:*
5 Kettlebell Swings
### Deadlift Movement Prep
30 Seconds Slow Deadlifts (Empty Bar)
10 Deadlifts (Lighter Weight)
5 Deadlifts (Workout Weight)
WOD
AMRAP 15:
30/21 Calorie Assault Bike
30 Kettlebell Swings (53/35)
30 Box Jumps (24″/20″)
30 Deadlifts (135/95)
