30 Lunges
2:00 Banded Glute Activation
30 Lunges

Then,
10 Bar Facing Burpees
:15 machine sprint

Strength
Build to a 2 rep max back squat. This should take awhile when done correctly. Newer athletes not comfortable maxing out should try 5 sets of 5 back squats with perfect form and challenging weight


WOD-
12 Minute Amrap
15 wall balls 20/14
30 Alt db snatches 50/35
15 Rower of ski cals