Warm up: row 4 min + 4 min emom :20 fast/:40 chill
Mobilize
A. Build to a 1 rm back squat w/ 3 sec pause
B. Class
Conditioning: 10 mile Assault bike*
*2 min legs only + 1 min arms and legs until completed
Accessory:
3 x 12-15 stiff leg kb deficit deadlifts
3 x 8-12 glute ham raises
3 x 8-12 leg glute bridge ups