Fitness and Performance

1. Back Squats
3×3 Pause at Bottom

2. 4 Rounds
200m Run
5-Muscle Ups(sc: MU progression)
30-Double Unders(5/1 singles)

3. Core
1:30 min Hanging Right Leg Stretch
1:30 min Hanging Left Leg Stretch
(Why stretch them: The psoas and iliacus are shortened during activities that flex the hips, such as sitting. Because they increase the arch of the lower back, tight hip flexors are notorious for causing lower-back pain.

Start: Lie on your back on a box with your legs hanging off the edge. Grab your left knee with both hands and pull it gently toward your chest.
Stretch: Stretch the hip flexors on the right side by letting the right leg hang for 10 seconds.
Contract: Resist by lifting your right leg toward the ceiling for six seconds.Relax for five seconds.
Stretch: Hang your right leg off the table again. Hold for 10 to 20 seconds. For a more intense stretch, rest a heavy plate on thigh.)