Warm up - wall squat hold, straddle hamstring stretch, shoulder rolls, lat/pec stretch, hamstring smash, barbell quad smash, 2 rounds of: 15 cal row + 10 jump squats + 10 lunges
Weightlifting
Box Squat 12x2 : 60 sec Rest - 55% 1RM Bar Weight 25% 1 RM Band tension
Deficit Deadlift 12x1 : 60 Sec Rest - 55% 1RM Bar Weight 25% 1RM Band Tension
Nordic Curls 6x6 : Partner assisted
Reverse Hyper 4x20 - 50% of 1RM back Squat
Banded Leg Curls 150 Reps
Metabolic Conditioning:
For Time
15 Min Cap
50 DB Walking Lunge
30 HSPU
40 FR Walking Lunges
20 Deficit HSPU 3.5/2”
30 OH Walking Lunges
10 Strict HSPU