4 Rounds:

• 10 Forward and backward Ape
• 10 Forward and backward Bear 
• 10 Forward and backward Crab
• 1 minute of Butt kicks and high kicks within 5 min warm-up run

Static Stretching:

3 Rounds: 30 Sec each:

• Pigeon Pose (Right/ Left Leg)
• Couch Stretch (Right/ Left Leg)
• Squat Holds
• Calf/Ankle Stretch (Right/ Left Leg)

STRENGTH:

• Back Squats: 5 @ 50%, 5 @60%,  5 @ 70%:  Perform 5 x 5 squat jumps at @ 70%:
• 4” Deficit Power Cleans: 5 x 3 Build to @ 90%

Recovery:

Low Back and Legs