Movement prep
Meathead Mobility
single leg knee to chest 8/leg
lunge stretch 6×5 sec per leg
single leg tactical frog 8/leg
banded leg lowering 8/leg
Activation
glute bridge 8
side lying clam 8/side
banded marching 10xforward/back/left/right/high knees x2 rds
Workout
A.15 mins to est a Deadlift 1 rm
B. Amrap 20
400m run
5 STOH 50/30
10 front squats 50/30
Scale as needed