Row, Bike, or Jog for 4:00
Then,
4-way Banded Glute Activation Steps, 20 per direction + 10 Air Squats Every 20 steps
Then
2 rounds of:
10 Light weighted Cossack Squats 20 Russian KB Swings
10 Jump Squats (First round can be Air Squats)
:20 Hanging L-Sit Hold

Strength

Back Squat
5-5-3-3-2-2
Within ~1:00 after each set, perform 3 seated box jumps for maximal power. Sit on a bench at approximately parallel and jump to a taller box for maximal explosiveness. if you are nervous about this movement sit on bench and jump and forward as high as you can with not box.
Rest 3-5 minutes after the box jumps.
Start at 75% and add weight each set, ending at a
heavy double or 2RM.
Goal: sets of 3 are slightly heavier than last week.
Attempt to hit the set of 2 you hit last week for 2
sets, or heavier (may go for 2RM if it feels good).

To cool down either do RomWod OR

Do a 3-5 slow row or bike
then,
Pick 1-4

• Pigeon Pose, 2:00/side
• Couch Stretch, 2:00/side
• Saddle Pose, 2:00
• Dragon Pose, 2:00/side
  then,
  Foam Roll Quads, Glute, Hamstrings