Warm Up
Run up and back to 1st St. Then 2 rounds: 12 steps duck walk, 8 inchworm push-ups, Butt kicks up and back, high knees up and back

Mobility
:30 hip flexor wall stretch ea. side X2, low then high
2 X 10 Toe touches, legs locked, if not a challenge, heels on 25# plate

Workout
Barbell Lunge: 3 x 10 (alternating, 5 ea. leg) same weight as 9/1

Alternate max rep sets w/minimal rest until you reach 50 reps of each movement:
Bulgarian Split Squat (50 ea. leg, no added weight)
Hanging leg lift

3 rounds for time:
Row 300m
20 Slam Ball

Intermediate On-Ramp
Barbell Lunge: 3 x 8 (alternating, 4 ea. leg) straight sets @ 7-8RPE 

Alternate max rep sets w/minimal rest until you reach 30 reps of each movement:
Bulgarian Split Squat (30 ea. leg, no added weight)
Hanging leg lift

3 rounds for time:
Row 300m
20 Slam Ball

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