WARM UP: 200 M run 2x’s: Monster walks: 20 L, R, Forward, Backward 10 Slow, controlled banded squats 20 Banded pull aparts 5 Push ups w/:03 negative 1:00 Lunge to Instep each side 1:00 Piriformis Stretch each side SKILL: Every 2:00 for 10:00 5 FSQ from the ground of 1RM FSQ RD1: 55% RD2: 60%