Warm up – 5 Mins

Animal Flow Warm Up

Workout 2: 15 mins

Back Squats – 2 Warm Up Sets x 10 Reps + 3 working sets x 15

Compliment with – 12 Reps – Good Mornings (Bar OR KB)

Workout 3: 8 Mins

3 Rounds Minimum – Go for time

• 15 Thrusters
• 15/Side Cossack Squats
• 15 Hamstring Curls
  

Workout 4 – 10 Mins Circuit – See notes about standardizing these options and add reps so they can see they are getting stronger. I like this work out. 

• 20 Cals SPRINT Bike / Rower
• Jog Lap
• Monkey Bars / Orange Rig
• 15 Squat to Reverse lunges (optional weighted)
• Row of Walls

Stretch – 5 Mins