| Warm Up | Sets | Reps | |||
| prowler | 2 | 40 yards | |||
| bird dogs | 2 | 15 | |||
| Goblet squat | 2 | 10 | |||
| TKEs | 2 | 15 | |||
| Exercise: | % or RPE | Sets | Reps | ||
| straight bar squats | 80% | 5 | 3 | ||
| Notes: | |||||
| SSB good mornings | RPE | Sets | Reps | ||
| Equipment: | RPE 5 | 5 | 8 | ||
| SSB | |||||
| walking lunges | Sets | Reps | |||
| 90 second RI | 4 | 12/12 | |||
| belt squat | Sets | Reps | |||
| 90 second RI | 3 | 8 | |||
| Stir the pots | Sets | Reps | |||
| 90 second RI | 3 | 20 | |||