10 eccentric ankle flexions/leg
:20 goblet squat hold
:30 hollow hold
Then warmup your strength move
5×5 lower body work
Stepups (these are 5/leg) add 5-10 pounds from last week
Back squats add 3% from last week.
Back squats are as controlled as you can make them–you may need to bounce this week
Single arm OH forward lunge 50/35 (total)
Rx+ ring dips from the high rings
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