Warm up
10 min shuttle run. Every 2:30 15 air squats
Mobilize
A) 20 min emom
Even: row 20/15 cal
Odd: 20 push-ups+3 burpee broad jumps 6’/4′
B) class
C) accessory
5 hip ext+break for 3 breaths for 3 rounds(easy)
Rest 2 min
5 hip ext+break for 3 breaths for 5 rounds(med)
Rest 2 min
5 hip ext+break for 3 breaths for 7 rounds(hard)
For breathing breaks just put hands on the handles and support body to alleviate back pain.
D) if you want to skip emom or class to focus on strength; build to 1 rm sumo dead with no belt. Then do 80% for 12 reps w/no belt. No touch n go reps.