STRENGTH ROUNDS:  30 Min to Complete Number of Rounds 

White: 4 Rounds  Red: 5 Rounds  B: 3 Rounds

** Rest as much as you need

1. Knee Dominate: 6x (ES) Lateral Squat Progression (Assisted–BW–Goblet)
2. Push: 6x (ES) Single Arm Floor Press
3. Hip Dominate: 6x (ES) Single Leg Deadlift Progression (Assisted – BW Reaching – Weighted)
4. Pull: 6x (ES) Bent Row
5. Core: 6x (ES) KB ½ Deadbug
6. Blood Flow:  10x Burpee Progression (MEMBER’S CHOICE FOR THIS:  if you feel like they need to do this to help keep warm, add it in at the end of each round.  If not, stick with just the strength work)