Workout 1.25.21

Warmup
2 sets
10 eccentric ankle flexions/leg
:20 goblet squat hold
:30 hollow hold

Then warmup your strength move
Lift
5×5 lower body work 
Stepups (these are 5/leg) add 5-10 pounds from last week 
or
Back squats add 3% from last week. 

Back squats are as controlled as you can make them–you may need to bounce this week
Workout
12:00 AMRAP
2,4,6 etc
Ring dips
Single arm OH forward lunge 50/35 (total)

Rx+ ring dips from the high rings

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