10 Min. TEMPO STRENGTH:  5 rounds, alternating Push Ups and Straight Leg DL straight through = 10 min.

Push Up Progression: (hands elevated/negatives > partial depth > full depth > weighted)

• 5 rounds:   5 reps 3/2/1/0 Tempo, :30 sec rest

Straight Leg Deadlift:

• 5 Rounds:  5 reps 3/2/1/0 Tempo, :30 sec rest

16 Min Tabata Mash Up 4 RDS :20/:10×2

• Squat Progression: (BW-Goblet)

• KB Bent Row (:20/:10 R, :20/:10 L)

• Block Jumps (Non-Impact:  Lateral Step + Load Absorption)

• Single Leg Hip Lift (:20/:10 R, :20/:10 L)