Legs, Glutes, Abs, Conditioning (SLS)
Warm-Up
2 Rounds of:
Bear Walks (forward & back) 15-20 steps
5 per side Kneeling Anterior Stretch
5 per side Figure 8 (feet together & apart)
Preparation
2 Rounds of:
30 sec Ankle Clocks in each position
5 per side Shin Box
2 Rounds of:
2 Hip clocks per side
30 sec Bear hold
Legs, Glutes, and Abs
R1: 1×10 Soleus Extension per side + 30sec per side Side plank raises + 60-90s rest
R2-4: 3×5 Box Pistol (level 1) Pistol Squats (level 2) per side + 30sec per side Side plank raises + 60-90s rest
Conditioning
4 Rounds of:
30s Kettlebell swings (heavy) / 15s rest
30 sec Split Squat Thruster / 15s rest
30 sec Hollow body hold / 15s rest
Stretch
30 sec per side Death Stretch
30 sec per side Runners Stretch
30 sec per side Shifting Pigeon