Hi Folks! Today has a lower body focus in both the conditioning and accessory work. Legs will feel pretty heavy after all this. Enjoy!

Warm Up:

4 Rounds, Deliberate Pace:

10 Seal Jacks

10 Alternating Wide Stance Toe Touches

10 Alternating Quadruped Shoulder Taps

:20 Reverse Plank Bridge


4-5 Rounds, Fast Pace:

:20 Isometric Squat hold

Immediately into 12 Squat Jumps

Rest :90

Accessory Work:

Lower Body Flow :

12 Sliding Hamstring Curl

6e Cossack Squat/Side

6e Single-Leg RDL/Side