What a Rush.

A.) EMOM for 5 minutes:

10 Goblet Squats (45/25)

- Controlled movement, focus on perfect squat mechanics. This is NOT meant to be rushed through.

B.) Core Circuit: 3 Rounds of,

10 Strict Toes 2 Bar
20 Abmat
10 Barbell Rollouts
20 Cross Body Mountain Climbers
10 Hollow Rocks
1 Minute Plank
20 Med Ball Slams
45s Side Plank (L)
45s Side Plank (R)

C.) EMOM for 5 minutes:

10 Goblet Squats (45/25)

- Controlled movement, focus on perfect squat mechanics. This is NOT meant to be rushed through.

D.) Conditioning: Treadmill Hill Sprints

- Start the treadmill and walk slowly for 2 minutes.

- Increase the treadmill speed to 8.5 mph and the incline to 12% while standing on the sides of the treadmill. - As soon as it's up to speed, sprint for 20 seconds. 

- At the end of the 20 seconds, jump back on the side of the belt and rest for 10 seconds. (Grab the handrails. Trust me.) 

- Repeat 10 times. 

- Drop the speed and the incline and walk slowly for another 2 minutes.