Warm up:Run/Row/Skip or Bike 2 minutesMobility:3-5 cycles of Bow & Bend>Cobra Stretch>Downward dog3 x 10 second Glute bridge>Seated Toe taps 3 rounds of:5 x Squats5 x Sit-up & Reach3-5 x Push-up Workout:Part A.Tempo Squats7 x 3-5 repetitions (3 second lower>3 second pause>3 second rise) *Goal is to move with perfect form.*Add enough weight to give feedback, still allowing for good form.* Use barbell, kettlebell, dumbbell or body weight. Part B. For time: Males 30-24-18-12-6 Push-ups Females 20-16-12-8-4 Push-ups *Sets must be unbroken to count for RXD. *8 minute cut-off Scale: Work technique and volume with a 10 minute EMOM. Pick your own repetitions and maintain across all rounds.