PREHAB
2 sets
8 lateral lunges (each way)
10 cat/cows
12 hip bridges w/ 3 sec pause

STRENGTH
Back Squat
Work to a heavy double then drop to 90% and perform 4×2

METCON
21-15-9
Deadlifts (185/135)
Box jump overs (24/20″)
HSPU

20 min time cap*