| Warmup 3 sets 10 eccentric ankle flexions/leg :20 goblet squat hold :30 hollow hold |
| Lift 5×5 lower body work Stepups (these are 5/leg) add 5-10 pounds from last week Back squats add 3% from last week. Still no bouncing! If you just did your testing last week, do 90% this week |
| Workout 2x 6:00 AMRAP, 3:00 rest in between sets 20/15 cal row 20 situps max wallballs 20/14 in remaining time Rx+20 toes to bar |
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