Warm-up: Joint Mobility/Dynamic
3 Squats (from a Rack)
6 DxKB Long Cycles (with a 7 second lockout after last rep)
*Rest 45 Seconds between Rounds
*Squat weight is up to you, but these are to be unbroken sets of three. So make sure you Choose your weight accordingly.
Cool Down: 3-5 Minutes of light monostructural work (row,jog,bike,skip rope,etc)