Dynamic warmup (10 min)
Lower Body - 60-90 sec rest/set
Front Squat - 4x6
KB Lunge - 4x12 per leg; 16-20kg/hand
Leg Press - 4x12
Reverse Hyperextension - 4x10
Glute Bridge - 3x8
Standing Calf Raise - 4x12
MetCon
KB Snatch + Row - 10 min EMOM; 5 KB Sn./arm, row for remainder; repeat every minute on the minute.
Static stretch (10-20 min)