Flow

Warmup
10-15 min
50' sled piston push or 10 step back/ up burpees
2 min cardio
90/90 hip opener and 5 hip lifts each side

Prep
Weight for press/ lunge

Efforts can be adjusted based on energy for the day. Movements should be consistent and rest should be minimal. Adjust loading and pace to suit your needs.

Step ups can be substituted for lunges.