Buy In: High five a trainer.
25 reps Hip bridges (click this link to see a video of the glute master Bret Contreras address proper execution. Jump ahead to 4:52 in the video. The payoff shot is at 5.22. getUSED to these- steady diet ahead).
Group stretch: 1 minute each- couch stretch, frog stretch, static spiderman lunge (left and right). 4 minutes total.
Group soft tissue: 1 minute each- PVC smash your hip flexors, PVC your thoracic spine, sit on a ball (left and right glute). 4 minutes total.
Back Squat warmup sets- 5 reps@ 55%,65,75
Complete 7 rounds for time of:
Back Squat 5 Reps @ 70%
Pushups 10 Reps
Burpees 8 Reps
6 Box Jumps
20 minute time cap