MONTAG

4 sets

P1: Compass lunging complex

at 1, 3, 5 o'clock hold lunge for 6-8 C&T against wall (focus on pointing hips and toes foward)

P2: Coordiantion chart with hip turns

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B. 4 sets

P1: 4-6 push-ups @ 5555

P2: Banded anti-rotation holds with NF EJ until P1 is finished

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C. EMOM 15 - 45:15

1: Zig zag runs

2: Skipping

3: lateral squat jumps on a palette